Gainzzzzz for glutes, how?

foiensoi

Hey everyone, I've been working hard on my diet and training and pretty happy with my progress with my physique. BUT I have noticed my quads are dominant and progressing much faster than my glutes. I would really like tips on what exercises work best to work those glutes? I know how to apply my nutrition etc so not looking for tips on general muscle building, just specific to glutes. I'm squatting (wide stance, low bar) twice a week, doing other leg work including quad and hams (I change every week but I would include split squats, weighted walking lunges, reverse lunges, lying leg curls, glute/ham raises, glute kickbacks, leg extensions, step ups)... Glute bridges don't seem to do the trick for me, I've tried everything in terms of foot position, time under tension, weights on my pelvis.... Any tips for booty gains? Thanks!

mochapygmy

I didn't see deadlifts on your list. Glute bridges (I assume you mean bodyweight) do nothing for me but weighted hip thrusts are great.

Personally deadlifts, hip thrusts, weighted hyperextension, kettle bell swings and weighted squats get it done for me.

Of course genetics play a part.

Some prefer Romanian deadlifts for glute work. Check out Bret Contreras' Strong Curves program.

hrod215

I also suffer from overactive quads... I find single leg squats to be very effective in targeting the glute muscles. I use the TRX straps as a means of stabilizing if I get off balance but you can use a wall as well. 3 sets of 8-12 on each side will do it.

foiensoi

Yeah I wouldn't have a clue about proper deadlift form, I've been to a trainer (in my home country which is not where I live currently) about squats and am reluctant to try deadlifts without similar advice. Romanian DLs get my hams not my glutes
Also got a weird sensation in my arm the last time I tried kettlebell swings, must try them again! Don't have TRX bands at my gym either but so far will try hip thrusts and single leg squats, keep the suggestions coming! Thanks guys! Will see a trainer in July about proper deadlifts and start them too

SonyaCele

box squats, . very wide stance, open at your hips and drop straight down , sit back into your heels and spread the floor with your legs and queeze up with your glutes. Dont lean forward into your quads, any time you start to lean forward you shift into your quads.
Also if you have a glute ham raise machine at your gym, that is good one, but do the right reps and sets for booty building.

foiensoi

Thanks! About reps and sets for building, should this be higher weight lower reps? I probably do too many sets at too low a weight, I "feel the burn" but heavy rather than volume could be my issue?

SonyaCele

get the book Strong Curves.

Noelani1503

Yes to Strong Curves. I'm majorly quad dominant (with a lot of flexibility in ankles and hips, and squats don't touch my glutes typically) and have found the program to be beneficial in teaching me how to activate my glutes. I feel the most activation when doing deadlifts and hip thrusts. A regular glute bridge does nothing for me, but if my feet are elevated on a bench with my back on the floor, it becomes a good glute exercise.

Also, if I do heavy glute specific exercises early in my training session, I can do squats and lunges later on and be aware of using my glutes to help the movement. But if I go straight into squats I won't feel it as much.