Favorite/good Glute exercises?

[polarpixie]

HELP!!! I've been so busy I've been slacking on my workouts!! And I feel like my butt is beginning to drop down to my ankles!!!!


What're your suggestions for some great glute exercises that'll get me quick toning results??? I guess squats & lunges are always good, but anyone else have anything better??? What about spinning classes? Has anyone notices quick results when they take those classes?

 

[wyst]

Squat, baby. Squat. Spinning did more for my thighs than my ass.

Wyst

 

[Sassy69]

I was going to say something about pelvic thrusts/horizontal mambo but I don't want to blow my squeaky clean "mod" image and make people think my mind slides into the gutter occassionally...

 

[polarpixie]

Sassy69: Hehe! I think that 69 in your name kinda makes people wonder about that squeaky clean image anyway! Unless that happens to be your lucky # or Year of birth or something I guess! Besides, I don't have that option right now...


Thanx guys, I guess I will keep up with the squatting & lunging! Ick...I can't wait to feel firm again!!!

Off to squat & lunge & diet now!

 

[new@gettinbig]

Its not going to happen over night....toning as you call it takes time...and consistency in your training and diet. Squat heavy, dead lifts, lunges etc.....also like stated above diet is the key!!

 

[Sassy69]

Sassy69: Hehe! I think that 69 in your name kinda makes people wonder about that squeaky clean image anyway! Unless that happens to be your lucky # or Year of birth or something I guess!

Nope - then I'd be Sassy65.... naw - I just like to keep people wondering...!

In the mean time I am looking for a training partner for my glute workouts....

 

[pumpgirl]

glute excersise....

SQUATS with your buns on your heels!!!!! romanian deads supersetted with walking long-stride barbell lunges are quite miserable as well!!!!!

 

[Bikini Mod]

DEADS

 

[tripleV]

deep sumo squats, deads, lunges

 

[Hannibal]

In the mean time I am looking for a training partner for my glute workouts....

Ok Ok...I know the rules...no ogling the women here, unless I have something to contribute...hehehe

Tightening up the glutes is somewhat a function of diet. But there are some exercises that you ladies may have never done that could help. Keep in mind this is coming from a powerlifting background...but I dont have a droopy ass

Glut/Ham Raises are THE BEST. Unfortunately you ladies probably do not have access to this specialized piece of equipment. To mimic the movement...Kneel down on a flat bench...with your feet hanging off just a bit. Have someone hold your feet down...lock your upper torso..and start to lean forward with your knees as the pivot point. Go as far down as you can...then use your gluts and hams to curl your body back up. You will probably find that you are weak at this. If you have to use your hands to push yourself out of the bottom position, but eventually your goal is to do them without using your hands for assistance.

PullThrus...Facing away from a low pulley machine. Take a medium to wide stance (the wider you are the more hips you work which is probably not something that you ladies want). Bend over...and reach back with your hands between your legs and grab the handle. From the position...pull the handle through your legs...and stand up. Squeeze the gluts hard at the top. The wait will want to pull you back so you will have to have a somewhat foward lean.

Dimel Deadlifts...or Partial Deadlifts. In a power rack set the pins to where the bar is just below your knees. Take you normal deadlift stance and do partial deadlifts from this position. In powerlifting you would be focusing on speed. But for toning...reps in the 15-20 are perfect. Concentrate on rotating the hips through and Flexing the gluts hard.

Hope this helps