Building Glutes without Building Quads - can be done; I'm 45 and doing it
serapel
Posts: 502 Member
Hey guys,
I haven't posted here in a while
I finally found out how to build glutes without building quads. You will still have nice quads even with these exercises, but they won't bulk up your quads. You'll get that beautiful booty you always wanted.
I'm 5'8" and 129 lbs. I started 3 months ago at 128 lbs, but my waist was 1 inch wider and my hips were 1 inch smaller (gained an inch in my booty
). My thighs are the same, but they look way shaplier.
I am quad dominant and my quads always try to take over. I end up with knee injuries as a result of imbalances. I hired a personal trainer for 3 months and she worked with me and I finally achieved the beginnings of my goals.
Basics before you begin::
1. Mind - muscle connection - always put weight on heels...NEVER balls of feet - will stop you from using knees
2. Tell your brain to use your glutes...always do your leg exercises focusing on lifting/pulling with glutes
3. If you have small bum...do a glute program twice a week.
4. Activate your glutes first with body weight glute exercises (google them)
HERE IS THE PROGRAM I AM DOING (protect knees and focus on hams and glutes)
1. Reverse lunges (step back far as you can before bending knees; put all weight on front heel)
(warm up set 15 reps, then 3 weighted sets of 10-12 reps) Me: holding 2 15lb weights
2. Curtsey Lunge (same as reverse lung in terms of sets, reps and weight)
3. Barbell Glute Bridge (warm up set, heavy as you can for 3 sets of 10-12 reps MUST BURN) - make sure you have proper form - point pelvic muscle to ceiling lifting off heels - if you don't get high enough, glutes won't activate fully; lower weight if you need to)
4. Reverse Hack Squat (warm up set; heavy as you can for 3 sets of 10-12 reps - focus on glutes; lift off from heels) Me: currently adding 25lbs to hack squat machine
5. One Leg Hip Thrusts - do as many as you can using body weight...just kill it
6. Back Extension - do as many as you can holding a weight. I am holding 20lbs now doing 35.
7. Glute Bridges - as much weight as you can lift. Go up on toes on this one bc your knees are safe.
8. Cable Pull Throughs - warm up set and 3 sets of 10-12 reps as much weight as you can bare (I'm currently at 70lbs)
9. Cable Kick Backs straight leg - lighter weight as many as you can do
10. Cable Kick Backs bent leg - lighter weight as many as you can do
11. Cable Donkey Kick - you can do heavy on this one (3 sets of 10-12 reps)
12. Cable Donkey Kick using leg press machine - go heavy (google it)
13. Stability Ball Exercises for Glutes: Hamstring curl, Glute Bridge, etc.
There is also walking lunges, but I find when I do that; even with proper form, it activates my quads too much, so I don't do it.
You can alternate this exercises, but weighted glute bridge, one leg hip thrusts and reverse hack squats a must for each glute day IMO.
Anyone can think of anything else that focuses on glutes only and takes focus OFF quads?
I haven't posted here in a while
I finally found out how to build glutes without building quads. You will still have nice quads even with these exercises, but they won't bulk up your quads. You'll get that beautiful booty you always wanted.
I'm 5'8" and 129 lbs. I started 3 months ago at 128 lbs, but my waist was 1 inch wider and my hips were 1 inch smaller (gained an inch in my booty
). My thighs are the same, but they look way shaplier.I am quad dominant and my quads always try to take over. I end up with knee injuries as a result of imbalances. I hired a personal trainer for 3 months and she worked with me and I finally achieved the beginnings of my goals.
Basics before you begin::
1. Mind - muscle connection - always put weight on heels...NEVER balls of feet - will stop you from using knees
2. Tell your brain to use your glutes...always do your leg exercises focusing on lifting/pulling with glutes
3. If you have small bum...do a glute program twice a week.
4. Activate your glutes first with body weight glute exercises (google them)
HERE IS THE PROGRAM I AM DOING (protect knees and focus on hams and glutes)
1. Reverse lunges (step back far as you can before bending knees; put all weight on front heel)
(warm up set 15 reps, then 3 weighted sets of 10-12 reps) Me: holding 2 15lb weights
2. Curtsey Lunge (same as reverse lung in terms of sets, reps and weight)
3. Barbell Glute Bridge (warm up set, heavy as you can for 3 sets of 10-12 reps MUST BURN) - make sure you have proper form - point pelvic muscle to ceiling lifting off heels - if you don't get high enough, glutes won't activate fully; lower weight if you need to)
4. Reverse Hack Squat (warm up set; heavy as you can for 3 sets of 10-12 reps - focus on glutes; lift off from heels) Me: currently adding 25lbs to hack squat machine
5. One Leg Hip Thrusts - do as many as you can using body weight...just kill it
6. Back Extension - do as many as you can holding a weight. I am holding 20lbs now doing 35.
7. Glute Bridges - as much weight as you can lift. Go up on toes on this one bc your knees are safe.
8. Cable Pull Throughs - warm up set and 3 sets of 10-12 reps as much weight as you can bare (I'm currently at 70lbs)
9. Cable Kick Backs straight leg - lighter weight as many as you can do
10. Cable Kick Backs bent leg - lighter weight as many as you can do
11. Cable Donkey Kick - you can do heavy on this one (3 sets of 10-12 reps)
12. Cable Donkey Kick using leg press machine - go heavy (google it)
13. Stability Ball Exercises for Glutes: Hamstring curl, Glute Bridge, etc.
There is also walking lunges, but I find when I do that; even with proper form, it activates my quads too much, so I don't do it.
You can alternate this exercises, but weighted glute bridge, one leg hip thrusts and reverse hack squats a must for each glute day IMO.
Anyone can think of anything else that focuses on glutes only and takes focus OFF quads?
4
Replies
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I wish I had pictures of my progress
I have no pics in my profile either. I've been lifting weights since I was 22, but now I am getting more serious about it bc I'm older and want to protect my bones and keep my balance. 0 -
You do 13+ exercises for glute workouts twice a week? How long does this take you?
I've never attempted to build glutes without building quads because, if anything, I need to build my quads. But Bret Contreras has a piece for women who want to do this: https://bretcontreras.com/growing-glutes-without-growing-the-legs/2 -
I would disagree that many of these don't work the quads, at least from a secondary or stabilizer function. And really the main thing that bulks women (outside of steroids) is fat. Basically, I think you recomped (lost some fat and gained a little muscle) at the same time.
But I am glad it's working for you.4 -
How many sets/reps for the weighted glute bridges? I wonder if too much focus would be on quads with a small shoulder elevation (hip thrust) as I find barbell bridges uncomfortable. Will give this training a try.
Band work helps too (clams, seated, walking and rotations).0 -
This content has been removed.
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glute ham raises. straight leg deadlift.3
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You do 13+ exercises for glute workouts twice a week? How long does this take you?
I've never attempted to build glutes without building quads because, if anything, I need to build my quads. But Bret Contreras has a piece for women who want to do this: https://bretcontreras.com/growing-glutes-without-growing-the-legs/
I love the "Glute Guy". I read all of his articles. He's very informative. Thanks0 -
I would disagree that many of these don't work the quads, at least from a secondary or stabilizer function. And really the main thing that bulks women (outside of steroids) is fat. Basically, I think you recomped (lost some fat and gained a little muscle) at the same time.
But I am glad it's working for you.
Yes they do work quads, but focusing the energy into your glutes ensures that the quads don't "take over" which is my issue. I can't barbell squat properly for that reason, so I just junked it, but it's also great.
I have lost approx 1% bf and gained 2 lbs of muscle since April.
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You do 13+ exercises for glute workouts twice a week? How long does this take you?
I've never attempted to build glutes without building quads because, if anything, I need to build my quads. But Bret Contreras has a piece for women who want to do this: https://bretcontreras.com/growing-glutes-without-growing-the-legs/
haha! I don't do all these everytime. I pick about 5 of them and kill it. I alternate so that all the muscle fibers are worked regularly.
My butt is growing. I was showing a couple of trainers in the change room yesterday and they were laughing at me bc I was so excited. They agreed that it's growing.0 -
How many sets/reps for the weighted glute bridges? I wonder if too much focus would be on quads with a small shoulder elevation (hip thrust) as I find barbell bridges uncomfortable. Will give this training a try.
Band work helps too (clams, seated, walking and rotations).
Weighted glute bridges I go really heavy...100 lbs. I do one warm up set and then kill it will 3 or 4 sets of 10 reps if I can handle it.
You can also try weigthed hip thrusts using the knee extension machine. Check out Britany Lesser. She is really knowledgeable on glutes. She came in first place in a competition in Florida. She's really down to earth and helpful in her videos.
https://www.youtube.com/watch?v=OMvCqBXZFzE 1 -
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glute ham raises. straight leg deadlift.
sorry, my post above was meant in response to you. I 'm new to MFP.
Glute ham raises can be done with cables as well and also leg extension machine. I saw it on Google. I tried it last week on leg extension machine and it was killer. I was able to lift 30lbs0 -
Forgot the almighty...BUTT BLASTER!!!! How could I forget the Butt Blaster!!!! If you don't have a butt blaster in your gym, use the ham glute raise machine thingy...Google it for a video.
I tried it last week and it was very good.0 -
Building one part of the body at the expense of all others is foolish - you risk serious muscle imbalances which may affect posture and will probably cause back problems.2
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Romanian deadlifts and stiff leg deadlift. Many of which can be done with dumbbells0
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StealthHealth wrote: »Building one part of the body at the expense of all others is foolish - you risk serious muscle imbalances which may affect posture and will probably cause back problems.
And this.2 -
StealthHealth wrote: »Building one part of the body at the expense of all others is foolish - you risk serious muscle imbalances which may affect posture and will probably cause back problems.
And this.
I'm doing upper body workout twice a week (including rotations using cables and olympic bar). My trainer worked with me for 3 months and I am very healthy and feel strong. Also doing good mornings with olympic bar plus 10 lbs for lower back.
Calling this "foolish" is not helpful.0 -
StealthHealth wrote: »Building one part of the body at the expense of all others is foolish - you risk serious muscle imbalances which may affect posture and will probably cause back problems.
And this.
I'm doing upper body workout twice a week (including rotations using cables and olympic bar). My trainer worked with me for 3 months and I am very healthy and feel strong. Also doing good mornings with olympic bar plus 10 lbs for lower back.
Calling this "foolish" is not helpful.
Since you're quad dominant your trainer has provided a remedial program to work on your rear posterior chain. That is fine. To promote this as some sort of general work out that others could benefit from is foolish (and dangerous).I finally found out how to build glutes without building quads. You will still have nice quads even with these exercises, but they won't bulk up your quads. You'll get that beautiful booty you always wanted.
2 -
StealthHealth wrote: »StealthHealth wrote: »Building one part of the body at the expense of all others is foolish - you risk serious muscle imbalances which may affect posture and will probably cause back problems.
And this.
I'm doing upper body workout twice a week (including rotations using cables and olympic bar). My trainer worked with me for 3 months and I am very healthy and feel strong. Also doing good mornings with olympic bar plus 10 lbs for lower back.
Calling this "foolish" is not helpful.
Since you're quad dominant your trainer has provided a remedial program to work on your rear posterior chain. That is fine. To promote this as some sort of general work out that others could benefit from is foolish (and dangerous).I finally found out how to build glutes without building quads. You will still have nice quads even with these exercises, but they won't bulk up your quads. You'll get that beautiful booty you always wanted.
Of course each program is tailored to an individual, but there is no harm in doing the glute exercises I provided and the benefits are plentiful. This thread is about building the glutes and many women are interested. There is absolutely no harm in sharing information which I paid $100 per hour for. The glute muscle is the most underused and inactive muscle in today's society due to our sitting down jobs. It's also the biggest muscle in our body with so much potential for strength and growth. The glutes can help support your lower back when strong.
Other benefits of glute exercises is the added benefit of sexy legs bc let's face it, most of the exercises I posted, WILL work the quads and hams. It's impossible not to.
Only working your glutes and nothing else, is potentially harmful, yes. Creating imbalances is harmful, I agree.
I assume that most people here are insightful enough to do their own research to find what is best for them.
As mentioned, I work upper body twice a week with heavy weights. "You do you!" is a great motto when it comes to reaching personal goals.1 -
Wallstreet Journal - 2 days ago
The Benefits of Strong Glutes
Exercises to strengthen the glutes, the stabilizing muscles in your backside, can help develop power and protect the knees from injury
http://www.wsj.com/articles/the-benefits-of-strong-glutes-1468865010
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I see this post as helpful for those who are quad dominant and want more focus on posterior chain.
I have found the heavy bb hip thrusts are best for glute training and try to focus on the glutes doing the lifting. The bridges just seem to need a little more practice -- situating the bar, shoulders/head, arms... Elevated-single-leg glute marches with minimal weight seems to target the hams for me but awkward when I go heavy.1 -
Low bar squats and deadlifts. Both hit the posterior chain more than the quads. Two exercises will do everything your 13 listed will. More weight, less reps and 1/8th of the time spent.
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BillMcKay1 wrote: »Low bar squats and deadlifts. Both hit the posterior chain more than the quads. Two exercises will do everything your 13 listed will. More weight, less reps and 1/8th of the time spent.
I can't do low bar squats with proper form. I lose my balance and fall forward. I tried with my trainer, and she told me that I'll end up with an injury and to stop.
I agree with you Bill that low bar squats are amazing. There's a woman at my club that showed me her before and after pics and it was incredible. She's squatting over 100 lbs now.
I am doing deadlifts, but I find deadlifts don't do much for my glutes...just my hams. Any tips? I have been doing the American deadlift with a glute POW at the end and it still doesn't really hit my glutes. I just feel it in my hams and lower back.0 -
BillMcKay1 wrote: »Low bar squats and deadlifts. Both hit the posterior chain more than the quads. Two exercises will do everything your 13 listed will. More weight, less reps and 1/8th of the time spent.
I can do a reverse hack squat though. Will this get similar results? Thanks!0 -
I see this post as helpful for those who are quad dominant and want more focus on posterior chain.
I have found the heavy bb hip thrusts are best for glute training and try to focus on the glutes doing the lifting. The bridges just seem to need a little more practice -- situating the bar, shoulders/head, arms... Elevated-single-leg glute marches with minimal weight seems to target the hams for me but awkward when I go heavy.
thanks. me too. everything you said.0 -
BillMcKay1 wrote: »Low bar squats and deadlifts. Both hit the posterior chain more than the quads. Two exercises will do everything your 13 listed will. More weight, less reps and 1/8th of the time spent.
I can do a reverse hack squat though. Will this get similar results? Thanks!
I'm not a big fan as A) I prefer free weights to machines and
That would put a ton of strain on the knees. It would mostly be working your hamstrings with glutes and calves secondary.
I'm surprised you fall forward with a low bar squat. Normally that is going to go the other way.Lowbar is a squat for people with poor ankle mobility that can't keep the bar over the middle of the foot with a high bar squat and go forward with it.Or powerlifters as you can tend to lift more low bar as you don't normally go *kitten* to the grass with it, but just past parallel.
Glutes are pretty much always secondary just by the nature of where they are. Your trainer is probably more knowledgeable than I, but I have always read that you should balance quads and posterior chain and your glutes come along for the ride.
Then again I'm a dude and this is the most i have thought about my butt for quite some time. My wife tells me mine is shapely and "toight" from doing squats and deads, so I'm good with that.0 -
BillMcKay1 wrote: »BillMcKay1 wrote: »Low bar squats and deadlifts. Both hit the posterior chain more than the quads. Two exercises will do everything your 13 listed will. More weight, less reps and 1/8th of the time spent.
I can do a reverse hack squat though. Will this get similar results? Thanks!
I'm not a big fan as A) I prefer free weights to machines and That would put a ton of strain on the knees. It would mostly be working your hamstrings with glutes and calves secondary.
I'm surprised you fall forward with a low bar squat. Normally that is going to go the other way.Lowbar is a squat for people with poor ankle mobility that can't keep the bar over the middle of the foot with a high bar squat and go forward with it.Or powerlifters as you can tend to lift more low bar as you don't normally go *kitten* to the grass with it, but just past parallel.
Glutes are pretty much always secondary just by the nature of where they are. Your trainer is probably more knowledgeable than I, but I have always read that you should balance quads and posterior chain and your glutes come along for the ride.
Then again I'm a dude and this is the most i have thought about my butt for quite some time. My wife tells me mine is shapely and "toight" from doing squats and deads, so I'm good with that.
Then again I'm a dude and this is the most i have thought about my butt for quite some time. My wife tells me mine is shapely and "toight" from doing squats and deads, so I'm good with that.
LOLOLOLOLOLOLOLOL!!!! haha! That made me laugh.
My trainer is 54, female and has been in comps; has taken steroids in the past...you name it. She knows her ####. I can talk to her about low bar squat technique and see what she says.
I find reverse hack squat takes the pressure off my knees bc I don't have to bend down so far in order to squat properly. I also have the shoulder pads to hold onto for balance.
I'm doing reverse hack squats, so I think you think that I was referring to regular forward facing hack squats. what do you think I think or you think?
Is that too many "thinks"??? Me thinks so haha
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