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

 

[polarpixie]

Thanx guys!! And just to clarify...I don't actually HAVE a droopy ass -- I just FEEL like I do!!! Hehe!

I kickboxed for the first time in months --- it was incredible! What a rush!!! Anyway...my glutes are hurting for all the roundhouse side kicks now....so that's good.

Hannibal -- I'm goona have to read that later when I have more time! Looks like good advice though!

 

[tripleV]

hannibal.......i need some help on those.....pics or some sort of aid

 

[Hannibal]

hannibal.......i need some help on those.....pics or some sort of aid

Pull Thru Starting Position

Pull Thru Finish Position

Glut Ham Raise Top Position

Now lets firm those posteriors up ladies...GET TO WORK!

 

[Hannibal]

The white thing is a Belt Squat Machine...and yes there is a cable coming out...just like a low pully row machine with a D Handle.

And just to clarify that is not me in any of the pics. Got them off a powerlifting website. That gym is Westside Barbell in Columbus Ohio...strongest gym in the country. One day I will lift there...but for now I train in my own home gym.

And no....I would never forget the spankin incident

 

[tripleV]

i am so clueless here .........can i do those in my gym at all? dont think so.........

 

[Hannibal]

i am so clueless here .........can i do those in my gym at all? dont think so.........

Of course...just use a low pully on a row machine. It will work just fine...and it definitely hits the glutes and hams

 

[sysopt]

deep leg presses

 

[polarpixie]

TripleV -- whose fabulous ass is that in your avatar??? That is what I want mine to look like! Damn!

 

[Texas Guns]

Can you also just kneel on the floor and have someone hold your feet while you lower your self to the floor? Great exercises. We all need something to spice up the glute workout. I am with ya Polar on the kickboxing. Did an hour and a half on Saturday and it feels great!!! I really worked some deep muscles that had been sitting there for a while!!

Mrs. TG

 

[Hannibal]

Can you also just kneel on the floor and have someone hold your feet while you lower your self to the floor? Great exercises. Mrs. TG

You tell me....try it and see if it works. Thats the best way to do anything. Hell...make up exercises. Training is "fluid"...nothing is static or set in stone. If you think it is working..it probably is

But the shorter answer is yes...kneelin on the floor would probably work just as well. I train alone. And before I bought the glut/ham machine...I did them kneeling on a bench with my feet hooked under one of the safety pins on my power rack. I have to say that the machine is so much better...but you have to improvise in training. If you do the normal...then you will be NORMAL...and thats no fun

 

[Hannibal]

I would think, biomechanically, that doing it on the floor would be harder on the lower back than doing it on a hyper machine. On a hyper you can rest the quads against the mat, on the floor, there's no support to the front of the leg. Your lower back compensates for the fulcrum in the movement. If your back is not easily irritated, I could see this working.

Just a "heads up" ...but this movement should be performed with a rounded back...do NOT arch your back. If you arch your back...it will do most of the work. With a rounded back the gluts and hams carry most of the load...which is what you want.

 

[Hannibal]

I understand that. My lower back gets *tweaked* easily, and if I did the movement without support again my quads, it would be very difficult for me to keep my back rounded because I would be tightening it, as well as my hams and glutes, to pull back up. I'm just a gimp; the rest of you can probably do this...

Every try good mornings..and I dont mean wakin up to sex...I mean Arched Back Good Mornings. If it is a muscular weakness they are the best exercise for it...short of a reverse hyper machine

 

[Phemomena]

Every try good mornings..and I dont mean wakin up to sex...I mean Arched Back Good Mornings. If it is a muscular weakness they are the best exercise for it...short of a reverse hyper machine

]

i prefer the other kind... hehe.. sorry, i'm bein' bad...

 

[Hannibal]

Here I am tryin to BEHAVE..and you ladies are tryin to turn this into a "Sheets" thread. You women are gonna get me in trouble with the Female Sherriffs around here



Spatt...any question on how to do the GM just ask. And I even know how you can simulate the reverse hyper movement...it will work wonders for a tweaked back.

mmmmmmm good morning....see its not my fault *points finger* they started it

 

[Hannibal]

Naughty girls need love too.

Give me all the specs so I can print it for my trainer. We do them, but I want to see how your suggested form may be different than his.

...no naughty girls need a spankin

GM FORM

Learn to sit back on your good mornings. Most people don’t realize a good morning is really a builder of the entire postier chain. When you bend over, you want to try to keep a neutral back and push the hips back so you feel the hamstrings stretch. You don’t want to just bend over because as you work up in weight the movement will turn into more of a quarter squat. This places too much stress on the spine and not enough on the hamstrings.

The bar should be somewhat LOW on your shoulders not on your traps. There should be somewhat of a groove on the rear delts (depending on developement) that the bar should lock right into. The hands should be WIDE....all the way out to the collars if possible. The elbows should be UNDER the bar...not chickenwinged behind it. You should pull the bar down..trying to "bend it across your back"...this locks the upper back in. Your feet placement can be varied for different angles. But you should always push your knees out...and sit back while doing GM's and squats for that matter. If you MUST wear a belt in training...you should take all your air into your tummy...not your chest...and push your abs OUT against the belt. This increases the interabdominal pressure and makes your core alot more stable. GM's, contrary to popular belief, are very safe. If you do them right...even pec dec is dangerous if you dont know what you are doing.

As a side not Spatts....if you REALLY want to bring your low back up...try reverse hypers. Since I would be willing to bet that you dont have access to a machine...you can simulate it by laying a couple 2X10's across the safety pins in a power rack. Lay face down with your feet hanging off...and make sure your hips are off the boards as well. Then flex your gluts and hams to get your legs in line with your torso...then let you legs go...and allows them to go under your face. This stretch...opens up the spinal disks and allows fluid to pass into them. It is almost like a tractions device. Once you have gotten stronger at them you can add resistance by putting a db between your feet.

Starting position...

Finish position...

Hope this helps....dont want to be spankin a loose caboose

 

[Hannibal]

Excellent posting Hanniblal, can't give any more Karma. I love that last machine too.

The Founder of the Feast speaks....thanks Lobo. I try to share what little bit of knowledge I have...it distracts you Mods from the gratuitous flirting.

Yeah the reverse hyper is the greatest piece of equipment for strengthening your core. Unfortunately the Pro Model costs $1200...luckily I found a friend that built me one that is even sturdier for $600. The home gym is coming along nicely...but that is another thread.

 

[tripleV]

unfortunately our hyperextension machine is one of those on an incline.....anyone give those pull throughs a try yet? im gonna try them out......

 

[CrystalChick]

Question

I have another question what would this Excercice (pull throughs) be considered
Isolation, Compound, Stretch?
And would you do this towards the end of a Leg Day if You are doing other butt excercises.


Thanks CC