What are the best glute workouts ??

siiil209

Hey guys ! I would really love to know what are the best glute workouts . I'm very quad dominant & i find it very hard isolating my glutes .

sardelsa

I would definitely look into a program called Strong Curves. Also (as he mentions in the book) he has glute activation workouts which you work on daily to help you. The program is based around glute bridges and hip thrusts which are your primary glute builders

Macy9336

Mountain biking! Basically any biking where your bum is not in the saddle will scorch your glutes.

savzxo

Hip thrust, donkey kicks, cable kickbacks, back extensions, glute bridges

CassBurgos83

I do heavy weighted hip thrusts, glute brudges, cable pull throughs, reverse lunges, walking lunges, cable kick backs, donkey cable kick backs and DL's. I also like incorporating resistant bands. In less then 10 weeks my husband and I both could see a huge difference with my bum from Hip Thrusts alone:)

MommyMeggo

Thrust those hips with some weight!

Gimsteinn

Squats with right form should do the trick. So should lunges.

sarahkw04

Look at barre workouts - My barre routine has given me glutes/hamstrings that the guys in the powerlifting gym are jealous of.

SonyaCele

another one we do for glutes is GHR also make sure your squat form is correct and you are using your glutes to power the lift, not your quads. And make sure everything you do that you have your glutes fired up that will help with isolation. , lack of glute engagement can turn a good glute exercise into a not glute exercise.

kmaf2018

I love to hate Bulgarian Split Squats! They are a killer but my glutes are mega sore afterwards

Sarah_Shapes_Up

Everything everyone has said, and bands! I like the hip circle for activation/burn out. Also, push through your heal, not your toes when lifting. Picture your glutes squeezing every rep, and actually squeeze them! Mind-muscle connection is huge!

Kimo159

I'd really look into the strong curves program if you want to build your glutes.

demoman805

Squats are key

_puedohacerlo_

Ok, yesterday I did hip thrusts and split squats, and today my butt is sore! I don't normally feel my glutes after doing regular squats, so I think those exercises might be the magic ones.

Rushgirl82

Regular squats do nothing for me (probably due to improper form). I'm seeing results from doing Bulgarian split squats and straight leg dead lifts and donkey kicks. The Bulgarian split squats were a struggle at first with balance. But I'm progressing nicely and my butt is getting hard and my balance has greatly improved. After a workout if I can barely sit down on the toilet I know to keep doing that work out because I know it's working!

PandoraGreen721

I prefer hip thrusts, band work, squats, straight leg deadlifts, and lunges..I actually love super setting..I'll do good mornings and transition into backward lunges.

ltomanek

07/11/2018 My Glute Day!

Warm-up:
- 3000 meter row (~16 mins), resistance level 10
- Leg stretching 5 mins

Super Sets:
3x through with 60-90 seconds rest between each cycle
- Side Ab Bench Roman Chair side crunches, 25 lb plate, 20 reps both sides
- Roman Chair Back Extension, 25 lb plate, 15 reps

3x through with 90 seconds rest between each cycle
- Sumo Squats, 60 lb dumbbell, 15 reps
- Bulgarian Split Squats, 20 lb dumbbell each hand, 10 reps each leg

3x through with 60 seconds rest between each cycle
- Donkey kicks, 10 lb dumbbell behind knee, 15 reps each let
- Fire Hydrants, 10 lb dumbbell behind knee, 15 reps each let
- Frog Hip Ups, 15 reps

3x through with 60 seconds rest between each cycle
- Single Leg RDL, 20 lb dumbbell, 10 reps each leg
- Curtsy Lunges, 20 lb dumbbell each hand, 10 reps each leg

This is a good place to start. I switched this up today with stair mill instead of row, and added adductor/abduction.

heybales

Best?
What studies have shown.

https://youtu.be/Ynjshc_LwPE

rileyes

Strong Curves

hesn92

I second (third, fourth?) strong curves