any tips on toning glutes?

msqueenofpain

besides squats and lunges? I feel like with my squats my legs have been getting really toned . The problem is I don't see much difference in my glutes. I am trying to tone my whole body but I was just wondering if anyone had any other recommendations. :flowerforyou:

SarahSmilesCA

Well if you do machines the leg press is awesome, my favorite for glutes,

http://www.bodybuilding.com/fun/babyboom20.htm
http://www.webmd.com/fitness-exercise/features/butt-workout-exercises-sculpt-better-backside

these are all good

BeachIron

Then you're not squatting deeply enough. Fix your form and your glutes will follow.

msqueenofpain

awesome! thank you

msqueenofpain

how low should i go? i've read different opinions online . It can get confusing.

BeachIron

how low should i go? i've read different opinions online . It can get confusing.

At least deep enough so that the top of your thighs are parallel to the ground. If you go lower you will get a bit more glute engagement and it will also hit your inner thighs. I warm up with some body weight squats, then with an empty bar, and then start my warm up sets. That routine has made all the difference in my form and progress.

I sometimes sound like I'm selling books but check out Mark Rippetoe's Starting Strength for help. He also has videos on Youtube but his step-by-step instructions in this book are quite good.

Isakizza

Deep squats and deadlifts have been helping my booty.

Melissa11412

i find that when i'm doing my squats ATG I can feel the glute muscles engaging on my way up. stopping anywhere above parallel i feel nothing.

wswilliams67

Squats (hip crease below knee) & deadlifts... now go.

wswilliams67

Mark Rippetoe's Starting Strength for help. He also has videos on Youtube but his step-by-step instructions in this book are quite good.

Rippetoe changed my squat form forever (and saved my back)! highly recommended.

ladyark

You could also try kick backs ( on all fours) or stability ball pull ins....

thatonegirlwiththestuff

The lower I go, the more I feel it in my butt and the inner thighs. Also the leg press machine with your toes pointed out works the glutes. I have also started a recent love affair with cable kick backs.

davideickelmann

besides squats and lunges? I feel like with my squats my legs have been getting really toned . The problem is I don't see much difference in my glutes. I am trying to tone my whole body but I was just wondering if anyone had any other recommendations. :flowerforyou:

If you're squatting, and not seeing much difference in your glutes, then you aren't going low enough. The next time you squat, record yourself with your phone and don't come back up until the backs of your thighs above the knee touch the backs of your calves below the knee. Two other possible factors could be that your stance is too narrow, or that you're "butt-winking". "Butt-winking" is a funny term for dipping your lower back at the bottom of your squat. Make sure (again, with video) that you keep your core engaged, and that your back is straight and that the lower back doesn't "swing" down at the end.

Lastly, SQUEEZE YOUR GLUTES! Getting that mind-muscle connection going will help you to work the muscle you're targeting!

H_Factor

besides improving your squats and lunges as suggested above, as well as some yoga-type moves I can't describe....sprints...and let me tell you how to do a sprint to help your *kitten* (among other parts).

you go outside. you go as fast as you can for 15ish seconds, pushing from your *kitten*. A sprint is not running. You engage your *kitten* when you sprint. I promise you that you will know what it means to "push from your *kitten*" once you've done it. The reason each sprint is about 15ish seconds because if you do it right and go all out, you're not going to be able to go much longer. you can't do this on a treadmill. treadmills don't go fast enough (and, if they did, you'd have a hard time maxing out without killing yourself at the end trying to adjust the speed down or jump off to the side).

anyway, if you did the sprint correctly, your HR should jump into the 165-175 range. After the sprint, rest until your HR drops below 130. Then do another all out sprint. Do 6-12 of these each training session....no more than 3x per week (and not on consecutive days).

make sure you stretch your hips, along with your calves, hammys and quads before sprinting.

crashalot2

you need to be pressing through your heels. Don't let your heels lift. Almost like you are sitting in a chair. You can also vary the width and angle of your feet to change the way it affects your legs.

gmallan

Apart from squats, lunges and deadlifts the best glute exercises are weighted hip bridges or hip thrusters. Trust me you'll feel these, they really isolate the glutes in a different way

calbadger

Grand Plie Squats. When I used to do light mountain climbing, I found them amazing.

http://exercise.about.com/od/lowerbodyworkouts/ss/pliesquatball_2.htm

Also, many gyms have a glute machine. I use one as part of my regular workout.

melmobs1

I had the same Problem, thanks for the help!

Anthonydaman

use a roman chair, lie face down and let your upper body drop, now lift yourself focusing on using(squeezing for lack of a better description) your glutes to lift yourself to a parallel position.

msqueenofpain

WOW ! GREAT FEEDBACK FROM EVERYONE ! I am excited to work out now, i will be at the gym in less than an hour and plan to take everyones advise. :happy:

Cutting4life

squats *kitten* to grass

BarackMeLikeAHurricane

Then you're not squatting deeply enough. Fix your form and your glutes will follow.

This

NicoWoodruff

Squats and lunges help a great deal, but if you're already doing those try bridges, especially advanced bridges (with your feet in a chair and weights on your chest.)

astrampe

Deadlifts & kettlebells....

odirish

Set treadmill at a very low speed and do walking lunges. You can hold on.

Mary Ann