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I need more glutes, but doing squats, for some odd reason, isn't helping my glutes get bigger. What exercise can I do?
Need more glutes
- Thread starter Smokescreen
- Start date
ATG Squats. Nothing better for glute development. Just make sure you are going deep. That's where you really hit the glutes
Is this it?
https://www.youtube.com/watch?v=Yx5xZJwpkCs&feature=youtube_gdata_player
If so, I already do these as my starting exercise. I do 4 sets where I increase in weight with each set. Then I do 2 extra sets at lighter weight and do as many reps as I can.
Afterwards, I go to the leg press and do 3-4 sets of the most heaviest weight I can do for 6 reps per set.
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Thanks so much to everyone that has helped me out with my question. Much appreciated.
Did I forget to mention that my knees aren't all that good? Lol
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Did I forget to mention that my knees aren't all that good? Lol
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bonacris
Banned
All the more reason to do deep squats.. the weight transfers from your knees to hams and glutes. .
Deep squats
Lunges
Stiff leg deadlifts
Have given me a solid ass
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Are you doing feet at shoulder width squats? If so knock that shit off.
You need to be doing wide stance powerlifting style squats and box squats. Nothing will shoot up your hip flexor and glues like that shit. Not to mention your deadlift will automatically go up by default.
Youtube louie simmons and watch his squatting vids.
http://www.youtube.com/watch?v=3LfuJihPhfQ
No lie brother. But that wide stance looks like it hurts the knees. Think about it, its twisting the knees by certain angle. Ouch!
I have pretty shitty knees and it doesn't bother me. In contrast I do narrow squat and my patella tendons kill me for days.
Try them. You wont be able to go near as heavy at first. When you wake up the next day you will feel where your weak spots are
. I was doing them with a torn ACL and torn medial meniscus squatting 455 without issues with my knees.
You need to go wide but yeah Louie goes crazy fucking wide. You have to start real wide and play with angles and maybe bring your feet in an inch at a time until you find just the right sweet spot for you.
Just keep using weights that allow you to go parallel at minimum. If you have to decrease the weight then do so. I would suggest for a couple weeks even switching to a 5x20 rep scheme in transitioning to these. Seriously...135 for 5 sets of 20 reps. If you hit it all then up the weight 10 lb. Box squats are easier to go heavier on. I love box squats.
I have pretty shitty knees and it doesn't bother me. In contrast I do narrow squat and my patella tendons kill me for days.
Try them. You wont be able to go near as heavy at first. When you wake up the next day you will feel where your weak spots are
I was doing them with a torn ACL and torn medial meniscus squatting 455 without issues with my knees.
You need to go wide but yeah Louie goes crazy fucking wide. You have to start real wide and play with angles and maybe bring your feet in an inch at a time until you find just the right sweet spot for you.
Just keep using weights that allow you to go parallel at minimum. If you have to decrease the weight then do so. I would suggest for a couple weeks even switching to a 5x20 rep scheme in transitioning to these. Seriously...135 for 5 sets of 20 reps. If you hit it all then up the weight 10 lb. Box squats are easier to go heavier on. I love box squats.
Brother, thank you so much! I will give this a try and let you know.
Its really not twisting the knees. when I squat wide my legs are perpendicular to the floor. They aren't slanted to apply severe stress. I go wide enough so that if I had a big gut it would sit between my legs not on top of them when I go parallel.
I did the ATG squats couple of days ago. It seems to help, nothing dramatic, but does help. I have more soreness in every part of my legs except the glutes. I'd really hate to use the machine that the chicks use for glutes. I would look really funny using that damn thing. LOL
Did it again, not so impressed for some odd reason. Yes sir, I'm going heavy with proper form.
I guess I need to look like a fool and get on that girly butt machine? Lmao!
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try Lunge squats on the smith bro.
I make my wife do them to blast her glutes.
I make my wife do them to blast her glutes.
YoungDreams
New member
Sumo deadlifts where you clinch your glutes coming up, or deep split squats/Bulgarian split squats
Yeah....sumo deads. Forgot about those. Try them.
alicepattinson
New member
Hello guys, what is glute? 
Sorry for the confusion
Sorry for the confusion
bonacris
Banned
Hello guys, what is glute?
simply put glutes are your ass muscles
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I agree with everything said so far. That is, ATG squats, wide-stance squats, lunges (leaning forward)/reverse lunges, and sumo deadlifts will all build solid glutes.
However, a frequently ignored, but incredibly effective exercise for your glutes are barbell hip thrusts. They provide almost laser-like focus on your ass, and improving your hip "driving" motion will also contribute to a stronger deadlift.
However, a frequently ignored, but incredibly effective exercise for your glutes are barbell hip thrusts. They provide almost laser-like focus on your ass, and improving your hip "driving" motion will also contribute to a stronger deadlift.
Hello guys, what is glute?
Fellow female?
Glute=booty!
I think mastering the back BB squat is super important, but not, IME the *best* glute builders.
I've seen the most improvement from glute bridges, hip thrusts, heavy goblet squats, cable kick backs and goodmornings. I went from a flat, non existent behind to a squat booty
Many people have a hard time activating the glutes while squatting. There can be multiple reasons for this. Number one is form. If you've mastered form and still have issues it could also be from lack of mobility. I love Bret Contreras. He has a book called Strong Curves that is worth the read.
Of course, if you aren't eating in a calorie surplus you won't see much growth.
One reason. They are doing narrow stance squats and its all quads.
Wide stance powerlifting squats are all hips and glutes. Also box squats.
Small tidbit of squat gospel:
Louie Simmons On Wide Stance Squatting.wmv - YouTube
Quality Poster
New member
Sumo(wide stance) Squats and deads.
Romanian Deadlifts.
Glute Ham Raises
Romanian Deadlifts.
Glute Ham Raises
All great advices, yet if you can't feel and don't contract your muscle you don't work it.
Learn to contract and feel while deadlifts for example.
Use a weight like 60% and while moving up shuffle your feet as hard as you can in the ground. Don't rest on the top (if you are not a power lifter) and squeeze your ass on the top like it owns you money and go 3-4 sec down. I am 100% sure you know feel your gluts and can start to develop
Learn to contract and feel while deadlifts for example.
Use a weight like 60% and while moving up shuffle your feet as hard as you can in the ground. Don't rest on the top (if you are not a power lifter) and squeeze your ass on the top like it owns you money and go 3-4 sec down. I am 100% sure you know feel your gluts and can start to develop
