what exercises can i do to grow muscle in my glutes and shoulders?

baileyrrobinson11
baileyrrobinson11 Posts: 17 Member
edited August 4 in Health and Weight Loss

i am 5"6 and ~160lbs — if that helps. I go to the gym regularly and own some dumbbells (ranging from 1lb to 15lbs). I lift almost every day because of wrestling:)

Xo,

Red 🎸🔥

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Replies

  • sollyn23l2
    sollyn23l2 Posts: 2,105 Member

    Glutes: squats, lunges, deadlift

    Shoulders: rows, bent over rows, overhead presses... not my forte so I'm sure someone else can come up with better shoulder options.

  • sollyn23l2
    sollyn23l2 Posts: 2,105 Member

    Just remember to grow glutes you're generally going to want to lift pretty heavy (they say you should be able to squat at least your weight in pounds)

  • AnnPT77
    AnnPT77 Posts: 37,621 Community Helper

    Some will argue that he's not a great guy in personal terms, but Bret Contreras's Strong Curves programs are pretty popular among women who want to increase glutes.

    There's a whole thread here that has links to some info about those programs as well as other strength/hypertrophy programs, plus discussions of which programs other MFP-ers have found useful in various ways.

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

    Swimmers and rowers tend to get somewhat developed shoulders from swimming or rowing, but those would be much slower routes to those goals than the right strength program.

  • baileyrrobinson11
    baileyrrobinson11 Posts: 17 Member
    edited August 4
  • itsofficialstevenkelly
    itsofficialstevenkelly Posts: 1 Member

    Depends on the intensity, and if you wanna work out at home or at the gym

    For shoulders, I recommend pike pushups and lateral raises with high reps, then for your glutes, squats really will be alright fr

    At the gym for shoulders, lateral raises with weights

    For glutes, leg presses(a variation), sumo squats and weighted squats

  • westrich20940
    westrich20940 Posts: 943 Member

    No advice for shoulders.

    Glutes: lunges, squats, clam shells, hip thrusts, glute bridges, donkey kicks, deadlifts, step ups.

    Progressively increase the weight/reps for these exercises. Start with just body weight (example: deadlifts with no weight if you are starting out will still work your glutes). Add weights when necessary to keep increasing the work your muscles are doing….gradually - just like anything else, too much too fast can lead to injury which will sideline you and you set yourself back. Consistency is also key. And also fueling yourself. Your body cannot do things without fuel - so eat your calories. It's a goal/not a limit. Just prioritize protein.

    Proper form is also key - as you may not be working what you think you are if you don't have proper form. Also - the above exercises (even without additional weight) are good for ANYONE who is sedentary or has a desk job where you sit for like 8 or more hours of the day typically. Your glutes can get real lazy real fast guys….it's very important to also think of lower back muscles and core eventually too.

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