Thread: Best Glute excercise?

Romanian deadlifts, deep heavy squats and the "away from the refrigerator push".

Originally Posted by Built

Romanian deadlifts, deep heavy squats and the "away from the refrigerator push".

Well said.^^^^^^^ When she does the ice cream pull (out of the freezer). You do the ice cream jerk (out of her hands)

Originally Posted by Gfy55

You know us men like nice big and perky glutes. My girlfriend is 21 y/o latin, 5'5" 130lbs she has a pretty big butt already but its not tight. I was wondering what exercises you recommend?

Lunges, hack squats, DIET, laying face down machine kickbacks, 1 leg at a time. angled press!!!

Originally Posted by stylus187

laying face down machine kickbacks, 1 leg at a time. angled press!!!

What are these?

Sprinting

Originally Posted by Work IN Progress

Well said.^^^^^^^ When she does the ice cream pull (out of the freezer). You do the ice cream jerk (out of her hands)

Give a girl a break. We need our ice cream

, and more

Deadlifts and Squats.

I have several exercises that each focus on a different area of the gluts. To work the outer sides, do single legged lunges on the smith machine. Squats are a good all around glute exercise, but keep a real wide foot stace which will activate mostley the glut muscles and less of ur quads. This will focus mainly on the mid and upper sections. To cover the bottom portion of your glutes do what i call mule kicks. That machine would probably be called the glute machine at your gym. One more good one is the standing hack squat. When u use this machine, make sure to face outward using the inner pads, then extend ur legs all the way foreward with a wide stance. When u begin reping, sit back on ur glutes and plant them down.

squats, plie' squats with weight and cable kickbacks. Is bodyfat the real issue here tho?

cable kickbacks?

Machine, how does training all these different movements compare with simply training squats and deads?

Originally Posted by Built

cable kickbacks?

Machine, how does training all these different movements compare with simply training squats and deads?

Squats are the best overall exercise that covers all the areas, but some people may notice other areas still not developing proportionally to others. I was giving examples of exercises for every area for those who may notice, for example, their uppur glutes were dispaportionally smaller than their lower or outer glutes. For most squats cover all the bases, but i thought i'd give well rounded advice for readers who may need more work in different areas. Deadlifts do work glutes, but to a very small degree. They are by far more effective as a ham string exercise when done straight legged.

Originally Posted by Machine455

Squats are the best overall exercise that covers all the areas, but some people may notice other areas still not developing proportionally to others. I was giving examples of exercises for every area for those who may notice, for example, their uppur glutes were dispaportionally smaller than their lower or outer glutes. For most squats cover all the bases, but i thought i'd give well rounded advice for readers who may need more work in different areas. Deadlifts do work glutes, but to a very small degree. They are by far more effective as a ham string exercise when done straight legged.

I think (hope) you mean stiff-legged. I'd hate to see someone recommend straight-legged deads.
From Dork to Diva: Deadlift and stiff-legged deadlift :: stumptuous.com

DORK

To the left is a bad stiff-legged deadlift.
Aside from the fact that I’m cracking up in the picture (my lovely and talented photographic assistant was making me laugh):

• my back is rounded
• my shoulders are pulled forward
• I’m looking down
• worst of all, my knees are locked and hyper-extended

Since women tend to be able to hyper-extend their joints with ease, this is a problem we should take care to avoid.
This position puts a lot of pressure on my lower back.
DIVA

The picture on the left shows the starting position for a stiff-legged deadlift. My feet are shoulder width or narrower. My knees are slightly bent, the bar is close to my shins, my back is straight and my shoulders are pulled back. I am looking up, which helps to keep my back in the appropriate position.
In this position, I contract my hamstrings and glutes and straighten from the hips to bring the weights up, as in the centre picture. Although there is lower back involvement in this exercise, the drive should come mainly from the contraction of your hams and glutes. When you first learn this exercise, begin with very light weight, and concentrate on feeling the sensation of squeezing your hams and glutes.
The picture on the right (astute readers will notice that it’s the same pic as the top of a regular deadlift, which is kind of cheating coz it incorrectly shows my feet too far apart and hands too close together, but if you’re smart enough to read this you’re probably smart enough to figure out the difference) shows the top of the SLDL movement. I have used the contraction of my glutes to push my hips forward which helps to bring the weight up. My knees are still slightly bent and I never lock them. Shoulders are back and chest is up and out

I've heard the terms stiff legged and straight legged used synonymously. I suppose straight legged could mislead people into locking out their knees and having no bend at all during the movement. That was an over sight on my part and a case of symantics.