Leg Exercise Suggestions ?

concetta1123

Since adding “leg day” to my strength training, I’ve seen huge improvement to my thighs and calves, they’re muscular and I love how they look! But I haven’t really seen my butt benefit from these exercises. I do deadlifts, weighted squats, hip raises on a bench, etc. yet none of them really seem to hit my glutes that much.

I don’t mind if my thighs and calves continue to grow, but do you guys know of any exercises that might hit the glutes a little more efficiently?

Thank you!

KaleiAlanaSmith

Donkey Kicks, glute extensions on cable machine, single-leg deadlifts, and squats (activating those glutes from bottom to the top!!) seem to all do the trick for me Make sure you squeeze and progress will show!! I like the hip raises as well!

sardelsa

Hip thrusts and glute bridges are my main glute exercises. Also Romanian deadlifts, kickbacks, kettlebell swings and cable pull throughs. You may have to play around with different exercises to see what works for your glutes. Learning how to activate them can help. Also as they get stronger you should be able to feel them more. Try playing around with foot position or adding bands too.

olive1968

Bret Contreras is totally the go-to guy here. He has book and work out plan, Strong Curves, a website and is super fun to follow on insta. He shares a ton of great advice, including how some folks really struggle with glute activation. For sure look into hip thrusts.

MegaMooseEsq

Repeating the recommendation to check out Bret Contreras. I decided against Strong Curves personally, but I did start doing a glute activation routine he recommends a few weeks ago and feel like it's really helped get things firing. If you have access to Amazon's US store, the routine is actually in the Strong Curves free sample, which is handy!

simon_pickard

Lunges. That's all you need.
Do walking Lunges. 4-5 sets of 16 (8 per leg).
If you find those easy add a few kg's to each hand. Increase this weight by 1kg every week.

Come back after that and tell me it doesn't hurt / work.

estherdragonbat

I use light(er) dumbbells and ankle weights. Obviously adjust based on your current strength/fitness, but my leg routine is:

Front squats: 20lb dumbbells, 2 sets of 8 reps, 1 set of 12 (if I weren't having surgery later this week, next week it'd be 1 set of 8, 2 sets of 12)

Side squats with cardio step: Same as above, each leg

Front lunges: 15lb dumbbells, 2 sets of 12 (alternating legs, so really 24 lunges), 17.5lb dumbbells, 1 set of 8

Donkey kicks: 9lb ankle weights, 1 set of 8, 2 sets of 12, each leg

gamerbabe14

Anything and everything in Strong Curves.

middlehaitch

@MegaMooseEsq, just downloaded the sample on my phone and am now walking the park track reading it.
So far haven't trod on any dogs.

Cheers, h.

SCoil123

Weighted donkey kicks (I get on the floor and use the hamstring curl machine) and single leg glute bridges (one leg up in the air) are my two favorites for really targeting the glutes

amyepdx

MegaMooseEsq wrote: »

Repeating the recommendation to check out Bret Contreras. I decided against Strong Curves personally, but I did start doing a glute activation routine he recommends a few weeks ago and feel like it's really helped get things firing. If you have access to Amazon's US store, the routine is actually in the Strong Curves free sample, which is handy!

Thanks for sharing that too!

Cherimoose

concetta1123 wrote: »

I do deadlifts, weighted squats, hip raises on a bench, etc. yet none of them really seem to hit my glutes that much.

Try increasing the weight.

HilTri

I'll second hip thrusts and I love a good reverse squat or two!