Post your favorite glute work outs!!! 🍑
carabev8
Posts: 9 Member
Looking for new exercises to help myself and others grow their glutes! Post what ya got- pics/ videos would be awesome.
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Replies
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I’ll start... I love single leg, barbell deadlifts to really focus on one glute at a time. Such a killer 🔥🔥🔥
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Barbell hip thrusts are my all time fave
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Today I did back squats, bb rdl's, b stance hip thrust on Smith machine, abduction on machine, and single leg back extensions, oh and good mornings too0
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^^ That’s amazing....and damn accurate for when I catch people staring...fun times.0
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Yesss which is why I enjoy it.
OP..I stick with the basics...back squats, sumo deadlifts, Bulgarian split squats, and reverse lunges, and a lot of band work after for burnouts...I do like the single RDL’s with a kettlebell2 -
The old hip thrusters are a killer! I also do lunges, deadlifts, Bulgarian split squats. I'm out of love with squats currently, just CBF.0
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nutmegoreo wrote: » Hilarious. So glad I don't go to a gym anymore and can workout in my basement lol. Hip thrusts in public seem sooooo awkward. 2
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I only train convention and sumo deadlifts along with low bar squats.
They give me the largest ROM while allowing me to train heavier than any other lift. So more efficient for time invested.
They are all I ever needed to have a juicy peach.5 -
Definitely experiment with different movements/exercises to see what works best for you.
For myself, I prefer the hip thrust above all others. I love variety though, so I will work the glutes from all different angles or vectors and pay attention to how they feel for me... horizontal (hip thrusts, glute bridges), vertical (squats, deadlifts), lateral/rotary/combination (abductions, bandwalks, kickbacks etc)
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What's the difference.
Signed,
Working on that onion booty.2 -
I am doing the strong curves program and have started doing reverse hyper-extensions (I think that's what they're called) and that is one of my new favorites lol. lots of burn going on with that one.1
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What's the difference.
Signed,
Working on that onion booty.
A glute bridge is done with your back on the floor and the hip thrust has your upper back up against the edge of a bench. Other than that, they are the same.
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I do glute bridges cause I have no room for a bench. Definitely a good burn there.
And like they say, squat til you're hot.0 -
I love glute bridges! I’ve tried to do hip thrusts at the gym, but the bench just keeps sliding back and it’s all just a mess. I just can’t get my angle right with my shoulders. Boooo!
I also love dreadlifts! I do straight legs and Romanians.
I used to squat but my right knee started going all funny so I stick with the leg press. No squat booty for me, just deadlift booty. (Which I think makes a better booty anyway, but shhhhhh).2 -
I'm more partial to barbell glute bridges than hip thrusts. They just feel better to me. With HTs, I feel like I'm flinging the weight too much.
Same. I never felt anything in my glutes from hip thrusting until I started really concentrating on the posterior pelvic tilt, and even then I get more from bridges. I'm only 5'2" so thrusting from a bench is awkward and that's the best set-up I can get in my gym (Puregym, no booty-builders there!!) Also I had a numb leg for 6 weeks due to a compressed nerve from hip thrusts, eventually I'll invest in a thicker/better bar pad and try them again but I'm okay without them for now.
Foot-forward squats on the smith are my go-to tbh, I recently started single leg variations (so a lunge but back foot completely off the ground) and and I am definitely feeling those! One of my adductors is (for lack of a real medical diagnosis) "dodgy" so single leg anything without the stability of the smith is a risk. Want to marry that thing.0 -
Just back squats and lunges for me
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What's the difference.
Signed,
Working on that onion booty.
A glute bridge is done with your back on the floor and the hip thrust has your upper back up against the edge of a bench. Other than that, they are the same.
Thanks! I have tried hip thrusts a couple times, but like another poster stated, the bench slides and it is just awkward. I might just start doing glute bridges unweighted every day then slowly work up to weights.
I'm loving this thread!0 -
Box jumps and running stairs.0
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Glute Guru on instagram is entertaining and gives free glute exercises.1
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Walking lunges too.
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Low bar squats, dead’s (sumo and conventional), barbell lunges, glute bridges, donkey kicks, frog bridges.
I get the most burn from the lunge0 -
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nutmegoreo wrote: »
This is the visual I always have when I do them or read/hear about them.1 -
I did try some single-leg hip thrusts with a dumbbell on the “driving” leg...I liked the isolation.0
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Squats and deadlifts are my fav0
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