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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 04-21-2012, 10:51 AM   #1
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Default Good glute workout

What is a good glute workout for a lady who needs to work on her glutes? MIne are not very strong and I would like to add some more definition to them.
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Old 04-21-2012, 11:04 AM   #2
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Band pull throughs, stiff legged deads, rdls.
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Old 04-21-2012, 11:09 AM   #3
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Sumo Deadlifts would work well, nice compound lift too.
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Old 04-21-2012, 11:16 AM   #4
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Quote:
Originally Posted by Fazc View Post
Sumo Deadlifts would work well, nice compound lift too.
I was thinking Sumos as well, but i felt they were more hammie involved. Good call.
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Old 04-21-2012, 02:44 PM   #5
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Was just sent this link today for a body weight glute exercise.

Bret Contreras Cool New Glute Activation Drill: The Side-Lying Clam Raise
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Old 04-21-2012, 03:01 PM   #6
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High rep sumo deadlifts, high rep squats and lunges all seem like good glute destroyers.
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Old 04-23-2012, 03:06 PM   #7
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yup. squats, deads, lunges.
little tip. when you lunge, GENTLY and carefully put your knee on the floor and pause for a one count then blast up on each step. much more glute and ham feel.
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Old 04-23-2012, 04:21 PM   #8
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Lunges hit my glutes the best of anything, and also helped correct an imbalance that was giving me MAJOR lower back pain, so I give the nod to them.
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Old 04-23-2012, 04:53 PM   #9
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I like squats and I have a big butt...That's all I'm sayin'...
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Old 04-23-2012, 07:28 PM   #10
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these are all great ideas but I will come from a different angle, just for the hell of it. A lot of people don't necessarily know how to activate there glutes in order for them to do work during the compound movements mentioned above. Here are a few exercises I would recommend to anyone who need more attention to their glutes.

Glute Bridge Progression
Bird Dogs
Band Side Steps
hip thrusts
KB swings

I go into more depth on my blog but these exercises will get anyone's glutes firing really good.

Bring up the Rear Part 1
Bring up the Rear Part 2
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