The Best Moves for Glutes

**axioma** · 11-05-2009, 08:57 AM

I hope some of the heavy hitters chime in here. Not a lot of activity on the Q&A.
What are the best moves for FBB to target glutes specifically and glute/ham tie-in? Please be specific as to the feel of exercise and include rep range as well. Many thanks.

**InHonorInMind** · 11-05-2009, 02:32 PM

Oh la la, I'm interested to hear this as well....

.....Glutes are definetly something I need to find a way to REALLY target specifically!

**tammyp** · 11-05-2009, 02:45 PM

i love vertical leg press...i make my own i the smith machine. that is more of a body fat thing than what exercises to do.

i also like wide stance squats, leg presses with feet high...med rep range ...about 12-15

**sweetjane57** · 11-05-2009, 05:50 PM

I'm not so sure I'm a "heavy hitter" nor if I have a well-developed booty.lol(it seems as though it shrank once all the fat came off).....

anyways, i do know that my glute/ham area has never been better...
I did hyperextensions EVERY hamstring workout using this machine(pictured below).

Then there is a machine at my new gym called the butt blater or something, not sure if it is Precor or Life Fitness, but it works da heck outta my tie-in area...usually feel like they are on fire. It is a standing machine kicking the leg back with weight.

Also use a standing one-leg curl and really hold and squeeze alot.

and then of course, the dreaded stepmill helps a ton!

My reps stay high for these ex.....

I use less reps and heavy weight for squats/leg press/lying curls/lunges/SLDL, etc.....

**InHonorInMind** · 11-05-2009, 06:10 PM

Tammyp- - Please describe/add pic of verticle leg press in smith machine?

Sweetjane---Hmm...I always thought that pic you attached was to hit you're lower back? Not glutes....hmm...

And yes, I LOVE the 'Butt Blaster'....but they took it out of my gym because it was TOTALLY over used and broke, LOL....you think they'd get the idea that it was a great piece of equipment and buy another one! ugghh....

**debbiebramwell** · 11-05-2009, 06:31 PM

Originally Posted by InHonorInMind

Tammyp- - Please describe/add pic of verticle leg press in smith machine?

Sweetjane---Hmm...I always thought that pic you attached was to hit you're lower back? Not glutes....hmm...

And yes, I LOVE the 'Butt Blaster'....but they took it out of my gym because it was TOTALLY over used and broke, LOL....you think they'd get the idea that it was a great piece of equipment and buy another one! ugghh....

it depends on how you use the machine(the way she is doing it in pic she is using her back)...I round my back(to keep it out of it) and squeeze up with my glutes in a slow controlled matter....you will feel it!

**InHonorInMind** · 11-05-2009, 06:32 PM

Originally Posted by debbiebramwell

it depends on how you use the machine(the way she is doing it in pic she is using her back)...I round my back(to keep it out of it) and squeeze up with my glutes in a slow controlled matter....you will feel it!

Ok sweet! I'll give it a shot! Im ALWAYS looking for new ways to hit the glutes! =)

**debbiebramwell** · 11-05-2009, 06:42 PM

I will add what wasnt added yet to this thread...everything above is awesome. How about steppning up onto a box one leg at a time. Say you start with left leg, you will step with that leg then bring your right leg up high while squeezing left butt cheek

I hold some weights and do 15+ reps the do other side..

Also when you leg press you can keep your feet up super high and squeeze your glutes when you push up through your heel and go in a slow controlled motion. I like to do this supersetted with another exericise first to make it even more challanging.You can also do one leg press at a time with feet up high and squeeze glutes as you push up.

Deep walking lunges are awesome as well. I like to even do them kicking one leg up high as you move forward and squeezing the glutes of the leg in back.(I do several different lunge styles to switch it up)
Smith machine lunges with one foot on box behind you and squeeze glutes as you are coming up..

**THUNDERGOD** · 11-05-2009, 07:02 PM

wide stance, ass to the floor squats, lunges and step up as Debbie stated.

**InHonorInMind** · 11-05-2009, 07:34 PM

Originally Posted by debbiebramwell

Box - Step Ups

Wide Stance Leg Press

One leg - Leg Press

Deep Lunges

Smith machine lunges w/ one foot on box

Originally Posted by THUNDERGOD

wide stance, ass to the floor squats, lunges and step up as Debbie stated.

Sorry Debbie I 'paraphrased' for ease of reply, LOL...I've done the box step ups with weights, and really liked that as a 'superset' with say squats...

I hate/love lunges...I recently started to do them on the treadmill....for two reasons...1) My gym is frickin crowded allllllll the time, so this is easier, and 2) you can do it at an incline to add in more difficulty

Smith machine lunges with one foot on box....AMAZING. I love those.

I actually don't do the one leg-leg press....every time I do I feel like it really hurts my knees....perhaps the weight i'm using is too heavy? But when its lighter I feel like wtf, is this working? LOL.

Thanks for all the super info ! =)

**freebirdmac** · 11-05-2009, 08:20 PM

I'm still building mine out but have seen very nice results with Romanian dead lifts and deep, to the lower limit, machine hack squats.

**jackbnimble** · 11-05-2009, 08:43 PM

http://www.tmuscle.com/free_online_a...bret_contreras

plus Glute Ham Raise

[ame="http://www.youtube.com/watch?v=FM4fcVP4hHo"]YouTube- Glute Ham Raise[/ame]

**jackbnimble** · 11-05-2009, 08:45 PM

[ame="http://www.youtube.com/watch?v=jVlQhlKf-5Q"]YouTube- Barbell Hip Thrust[/ame]

this is the glute bridge or hip thrust. you won't need this much weight. My girl does 135lbs for sets of 15 reps.

**johnnylax** · 11-05-2009, 08:49 PM

i have a flat ass, so i'm always workin it, lol, so i'm chimin' in with somethin simple i do when not liftin'. if i go for a nice 5 mile walk, for the first mile or so, i sqeeze my glutes with each step, 50 right/50 left, then rest for the next minute or so. and repeat. and it works...sort of like isometrics, but an easy way to work in 'unofficial' glute workout without bein at the gym.

**SweetCapri** · 11-05-2009, 09:18 PM

Originally Posted by jackbnimble

YouTube- Barbell Hip Thrust

this is the glute bridge or hip thrust. you won't need this much weight. My girl does 135lbs for sets of 15 reps.

Holy crap. As "intense" as this appear I'll be passing on this one. But I love the other video you posted...never thought of doing them that way but will certainly add them to my workout!