Need Help With Glutes Training.

[novah]

Hello everyone,

I am a 28 yr old female. I think curvy bodies are very attractive.

I'm just looking for some advice on how to train my glutes.

I sprint, run upphills, do every glute related move I can think of (lunges, squats, bridges, lifts, kicks, etc etc) but almost never feel anything in my butt. I mostly feel the burn in my quads or hamstrings. I focus on my form and try to put the weight in my heels etc but it still doesn't seem to make a difference.

What should I do? Go heavier? Do more reps? Are some exercises more effective than others on targeting the glutes?

I dont have any barbells, but all kinds of dumbells.

I would be greatly appreciative if anyone could advice me on how to train my glutes, what to do to make them grow.

Thank you in advance!

 

[novah]

Mr. Fantastico, thanks for the response. I am 5'9, weigh about 167 lbs (planning to go down a few pounds). Being fairly new to this, I dont know what my bodyfat% is, but being a female, I would like to keep a thin layer of fat over my buttocks. I am not planning to have no body fat... if you know what I mean.

I definitely try to eat more protein. The issue right now is I just dont have a good routine. I dont know what to do to make my butt burn. I have done tons of research, know every exercise there is, but dont know how often I should do them, how many reps of each etc etc. Hypertrophy... Hmmm... Gotta google that...

 

[gtbmed]

Just because you don't feel a burn doesn't necessarily mean you aren't doing good work.

That said, you mentioned a bunch of exercises that you do (all of which are good), but do you deadlift? If so, do you pull with a conventional stance or with a wide stance?

Also, have you ever box squatted before?

Sumo deadlifts and wide-stance box squats are the 2 best glute exercises I can think of apart from sprinting.

 

[novah]

Hi gtbmed. Thank you for your message. Very interesting. I have tried the deadlift. But I am not sure exactly what I am suppose to do while I bend up and down... Squeeze my butt..? Maybe I dont have the right form. I think I've had conventional stance, is wide stance better?

I am not sure what box squatting is... Please explain... Is it like an atg squat?

Also please feel free to explain or post pics/videos of sumo deadlifts and/or wide stance box squats. I dont think I have ever tried those. Much appreciated. Thank you once again!

 

[novah]

Ok, thank you.

 

[Merkaba]

You also need to realize that sculpting a body part usually involves extra calories, thus at some point, extra weight. Othwerwise you're interested in staying the same, or losing weight. And losing weight doesn't involve exercising. Muscles don't generally change in shape, they get bigger or smaller.

 

[Ryan Bracewell]

Sumo deadlifts and wide-stance box squats are the 2 best glute exercises I can think of apart from sprinting.

In addition you can look into to wide stance goodmornings and RDL's. You will probably be more sore in the hamstrings than glutes, but it hits both. Plus, by building the hams a little, it should give the appearance of a better butt due to the deeper crease between the hamstring and glute

 

[tyciol]

Paying attention to the ankle and knee angles sometimes helps you shift from the knee to hip extensors in emphasis. It's trickier shifting from hamstring to glute, sometimes people do glute activation drills to help wake them up. It's associated sometimes with tight hip flexors that inactivate them. Also I think the glutes are responsible for hyperextension of femur at the hip joint because they attach higher up on the pelvis than the hamstrings, so doing moves which allow that extra RoM (like bridging) might help awaken them.

 

[HavocReign]

Novah, from my experience, squats have helped me the most when it comes to glute training.
At risk of telling you something you might already know, going deep on every rep really gets those glutes burning. You might work your quads more if you do a shallow squat, but dropping down low targets the glutes like you wouldn't believe. Not only, that but also do plenty of sets.

Here's a link for squat training: Most Important Exercise For Legs
Hope this helps.

 

[OneWheyOrAnother]

Hello everyone,

I am a 28 yr old female. I think curvy bodies are very attractive.

I'm just looking for some advice on how to train my glutes.

I sprint, run upphills, do every glute related move I can think of (lunges, squats, bridges, lifts, kicks, etc etc) but almost never feel anything in my butt. I mostly feel the burn in my quads or hamstrings. I focus on my form and try to put the weight in my heels etc but it still doesn't seem to make a difference.

What should I do? Go heavier? Do more reps? Are some exercises more effective than others on targeting the glutes?

I dont have any barbells, but all kinds of dumbells.

I would be greatly appreciative if anyone could advice me on how to train my glutes, what to do to make them grow.

Thank you in advance!

Sometimes girls tell me I have a "black ass" because of all the squats I do.

But basically, as mentioned before by others here.
If you squats ALL THE WAY TO THE GROUND you will feel it in your glutes. If you don't, you're not squatting deep enough. Your hamstrings should be touching your calves.

Another good exercise is one legged leg press, and bring it nice and close to your chest, you will feel it in your butt.

Lastly, what type of rep ranges are you doing? Because the burn is usually caused by lactic acid build up, and doesn't necessarily mean if you don't feel it that it isn't being worked. But I can tell you, my glutes are being worked.

What are your goals? Add muscle size to your butt ? Or just tone it up ?

 

[fUnc17]

most likely there is some type of restriction in either your hip, ankle, t spine, or all 3.

try loosening up these areas, try foam rolling your quads, then practice deadlifting with bodyweight