best exercises for glutes?

[eck]

I'm looking for the best exercises for glutes. I'm not looking at compound movements that involve them but specific isolation movements. Most people I know don't seem to work this area as deadlifts/squats/lunges seems to do it for them but I'm having a hell of a time making any progress.

Any help would be appreciated,

 

[spatts]

Making progress? Are you trying to grow a huge, muscular ass?

If you're talking about fat loss and you're not making progress, then this is a diet question. Can't target burn fat...

 

[slobberknocker]

If you need info on growing a huge muscular ass, I can help. I break chairs on a regular basis.

 

[eck]

Making progress? Are you trying to grow a huge, muscular ass?

If you're talking about fat loss and you're not making progress, then this is a diet question. Can't target burn fat...

Fat is still there yes but this isn't why I'm looking for them. The fat that is still there is more in the form of cellulite than anything and has gotten worse as I've lost bodyfat everywhere else. In any case, It will likely go away eventually.

I just feel it needs a 'lift' so to speak. In earlier days, it didn't use to look this flat

This time last yr, I was happy with the results I got but most of them seemed to be achieved with the smith machine. The way I positioned myself etc, I would get up the next morning with sore glutes/quads. Since I have moved over to the free barbell, I don't feel the same focus on my glutes.

 

[superqt4u2nv]

ECK
Best bet in terms of weights is wide leg squats and lungs make sure your are doing the full range of motion also hold it at the bottom of the movement and contract your glutes. Also when doing cardio chose the stepper or take a step class.

 

[JJFigure]

Here's a couple threads:

http://boards.elitefitness.com/forum/showthread.php?threadid=261565&highlight=glutes

http://boards.elitefitness.com/forum/showthread.php?threadid=192322&highlight=glutes

http://boards.elitefitness.com/forum/showthread.php?threadid=167919&highlight=glutes

 

[spatts]

The muscle will appear to be less flat if there's not so much fat on it. When you take away the funk, you will see the shape of the muscle, and the muscles are not flat.

 

[WideLats]

Eck, try this routine it did wonders for my GF.

-Warm up Leg extension 2 X 15
-Squats (Wide stance) 1 set medium 10 reps 1 set heavy 6 reps 1 sets fast high reps 15-20
-Supersetting Siff legged deadlift (constant tension, 12-15 reps) with lying leg curls 8-12 reps
THEN ISOLATION OF THE GLUTES WITH THE KICKBACK MACHINE OR CABLE KICKBACK.

Don't skip the Wide stance Squats theu pre-exhaust your butt.

Hope it helps

 

[The Shadow]

IMHO - DEEP lunges...by far...even better than deep squats

 

[mrstamiina]

Cable kick backs???

Whats the proper form for cable kick backs?

Do you get on all fours and put the ring handle in the ceter of your feet?

Please explain.

I'm sure this does wonders for the butt.lol

 

[PhysicalGirl]

Walking lunges across a big room and back holding dumdbells. Make sure your form is correct. ""WALKING LUNGES HOLDING WEIGHTS.

Works for me.

 

[LaDyBuG]

after i do my leg workout, i finish it off with about 150 walking lunges (no weight)...my legs usually feel like spaghetti and burn to no end...i can barely walk for two days following...do these build muscle or is it kind of a form of cardio...just specific to the legs and butt?? just curious

 

[wilson6]

Reverse deep lunges on a smith machine and deep squats. When you break parallel on a squat, you really increase the activity of the glutes. Full squats (45 degree) will do it.

W6

 

[PhysicalGirl]

after i do my leg workout, i finish it off with about 150 walking lunges (no weight)...my legs usually feel like spaghetti and burn to no end...i can barely walk for two days following...do these build muscle or is it kind of a form of cardio...just specific to the legs and butt?? just curious

I feel that it builds the glutes and if your heart rate is up it will burn some fat also depends on if you use weights with it or not.

I do walking lunges across a studio and back holding 45 lbs bumdbells and I make sure my knee is as close to the ground without touching the floor. I feel it most in my glutes and rectus femorus muscles.

The reason why I think WALKING lunges are better for glutes is because of the thrusting forward on each step is a full range of motion for the glutius muslces.

 

[RottenWillow]

When you break parallel on a squat, you really increase the activity of the glutes. Full squats (45 degree) will do it.

W6

And sitting back rather than "in the pocket".

 

[wilson6]

squats.jpg

In the pocket usually results in excessive torque on the knees and/or the back particularly when you're less than 90 degrees, have to sit back with a little wider stance.

Rectus femoris or biceps femoris? The rectus femoris is best recruited with sissy squats of lying leg extensions when the hip is at 180 degrees.

See attached abstract as well.

W6

 

[PhysicalGirl]

Re: squats.jpg

In the pocket usually results in excessive torque on the knees and/or the back particularly when you're less than 90 degrees, have to sit back with a little wider stance.

Rectus femoris or biceps femoris? The rectus femoris is best recruited with sissy squats of lying leg extensions when the hip is at 180 degrees.

See attached abstract as well.

W6

I feel it during the eccentric contractions in the rectus femorus when I step down on the front leg.