Please Scroll Down to See Forums Below
Post your butt exersizes here !!!
- Thread starter Superbabe
- Start date
Phemomena
New member
for the glutes/glute ham tie in/hams -
deadlifts as you already said, immediately followed by
back extensions (weighted, squeezing as hard as you can)
deep squats (already mentioned)
one leg leg presses (i'm not too big on leg press anymore, it's become pretty worthless for me, although doing unilateral work on it has kicked me in the butt a few times
)
single legged squats (i find these a little painful so i don't do 'em often)
lunges - kinda glutey... they get my quads more than anything)
stair sprints... get running up those stairs for a good burn...
last would be the ham-curl... i dont' really like these
that should be most of them... i don't do all of these in any single workout, dls and squats yes, usually, the rest i work in and out of my program...
i dont' have the best glutes in the world.. (far from it ), but they've come a loooooong way baby
deadlifts as you already said, immediately followed by
back extensions (weighted, squeezing as hard as you can)
deep squats (already mentioned)
one leg leg presses (i'm not too big on leg press anymore, it's become pretty worthless for me, although doing unilateral work on it has kicked me in the butt a few times
)single legged squats (i find these a little painful so i don't do 'em often)
lunges - kinda glutey... they get my quads more than anything)
stair sprints... get running up those stairs for a good burn...
last would be the ham-curl... i dont' really like these
that should be most of them... i don't do all of these in any single workout, dls and squats yes, usually, the rest i work in and out of my program...
i dont' have the best glutes in the world.. (far from it
), but they've come a loooooong way baby Backwards hyperextension - rating 8/9
This is hard to explain but I'll try. Get on the back hyperextension backwards - meaning your legs are hanging over rather than your upper body. With your feet together, lift your legs high enough to feel it in your glutes. Keep your heels together and point your toes outward. Hold for a few seconds. Hold a dumbell between your ankles for added resistance.
The rowing machine - rating 8/10
This really fries my ass. Do most of the work with your legs rather than your upper body, and go down deep so the seat practically hits the foot rests with each row. For variation and to really toast 'em, alternate pushing more with one leg then the other.
This is hard to explain but I'll try. Get on the back hyperextension backwards - meaning your legs are hanging over rather than your upper body. With your feet together, lift your legs high enough to feel it in your glutes. Keep your heels together and point your toes outward. Hold for a few seconds. Hold a dumbell between your ankles for added resistance.
The rowing machine - rating 8/10
This really fries my ass. Do most of the work with your legs rather than your upper body, and go down deep so the seat practically hits the foot rests with each row. For variation and to really toast 'em, alternate pushing more with one leg then the other.
Down on the ground--on your knees, back straight. Lift one leg up, with your foot facing the ceiling.Then push your toes straight up, while squeezing your buttocks. Switch legs after doing 15 or more. We do that in aerobics..... they have a machine for it also......cant remember the name of it.
Phemomena said:
Yes, I hang onto the bar that's under the thing where you'd normally have your feet hooked under (if you were doing regular hyps). Not sure if that explains it...
You can actually do the same exercise on a regular bench, just let your legs hang over and grip the sides. I like the hyper because it's higher.
Similar threads
