anything other than squats

margannmks

Looking for some tips on hamstring/ glute/ exercises with free weights or bodyweight other than squats. Thanks

ninerbuff

Stiff legged deadlifts, glute bridges.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

toddis

http://www.youtube.com/watch?v=DvQXREKFfpY

video on glute bridge/ hip thrust

ETA: A great resource for exercises by muscle
http://exrx.net/Lists/ExList/ThighWt.html#anchor1942303

FrustratedYoYoer

How about lunges?

frangrann

gym ball for hams and gluts

kinmad4it

Lunges, step ups, plus the numerous variations of squats you can do other than the normal back barbell squat.

abadvat

Squats, heavy squats and heavy *kitten* to grass squats... And some deadlifts!

margannmks

Sorry i didnt give enough imfo. Im already doing all of those except the barbell squats. My knees are starting to get overused with what im currently doing and not sure if they could handle the weight. And not sure what the ball exercises are. It seems like the lunge squat box jump etc is building more quad i also have excess fat( like most women) in the rear area so im thinking im just not seeing the definition.

FromHereOnOut

Could you do kneeling squat?

link has two vids of different ways to do (1) regular barbell kneeling squat and (2) with a band
just make sure you're kneeling on a mat



edit: duh, forgot the link
http://bretcontreras.com/which-type-of-squat-maximizes-glute-activation-2/

margannmks

Didnt get the link would like to try those i have mat and bands

margannmks

I dont have significant quad like im unbalanced or anything i just know when i built my legs in my 30s i had access to leg curl and other gym machines that i dont have now so other than the lower body i do in bootcamp which varies every week, i wanted something i could do at home with what i got. Thanks

FromHereOnOut

sorry, kids distracting me :grumble:

http://bretcontreras.com/which-type-of-squat-maximizes-glute-activation-2/

SaintGiff

Overhead lunges, because it is an entirely different feel when you incorporate the extra core work of it. If you're looking for something easier try wall squats or single leg wall squats. About 40 seconds of those, if you go to a proper depth, and you are burning like hell.

margannmks

Overhead lunges, because it is an entirely different feel when you incorporate the extra core work of it. If you're looking for something easier try wall squats or single leg wall squats. About 40 seconds of those, if you go to a proper depth, and you are burning like hell.

Already doing those but thanks

JoRocka

box jumps
frog jumps
pistol squats
Bridge lifts- single leg- elevated for variation.
walking lunges- forward and backward- balance between on one foot
Thread to press (walking lunges and using a weight to pass between legs as you step)

RUNNING_AMOK_1958

How about stairs? Lots of stairs. Builds up my glutes and good cardiovascular at the same time.

GiGiBeans

Sorry i didnt give enough imfo. Im already doing all of those except the barbell squats. My knees are starting to get overused with what im currently doing and not sure if they could handle the weight. And not sure what the ball exercises are. It seems like the lunge squat box jump etc is building more quad i also have excess fat( like most women) in the rear area so im thinking im just not seeing the definition.

Back extensions, 45 deg hypers, reverse hypers, good mornings.

Edit to add: the strong curves program is great for quad dominant women looking to firm up the glutes & hammies

FromHereOnOut

Anyone mention donkey kicks?


Also, are you doing something for hip abduction? I use the abduction and adduction machines and I notice it really pulls in the glutes on abduction. If your knees are getting beat up from all the different exercises, then maybe just find a few good ones and add heavy weight. For hamstring, I do leg curl. For glutes, I do leg press (high foot placement), weighted glute bridges, weighted kneeling squats, plus I feel it in the abduction. Wall sits are good. Step ups are good, but can be rough on knees. Good mornings are great for hamstrings. You just have to pick a few good exercises and use heavy weight, and keep adding weight. If you are working at home (no machines), then definitely wall sits, weighted glute bridge, and take your pick of the others. For hip abduction at home, get onto your side and hold a weight on your thigh and lift up. I'm assuming you have some varieity of weights? For most of these you can use dumbbell, or for most you can just use a single barbell weight plate (behind the head for good morning, on pelvis/thighs for glute bridge, on outer thigh for abduction, holding to your chest for wall sits, or dumbbells down by your side for step ups).

FromHereOnOut

^^re back extensions, you can use a big swiss ball/ exercise ball for those at home. look it up on exrx.net or jefit.com

margannmks

box jumps
frog jumps
pistol squats
Bridge lifts- single leg- elevated for variation.
walking lunges- forward and backward- balance between on one foot
Thread to press (walking lunges and using a weight to pass between legs as you step)

those are all done in the bootcamp class i do 5 days aweek 2 are lower body 2 are upper body and 1 is total these are an hour each and very intense . After honest look in mirror i still have too much fat and loose skin. I need to concentrate as much on my diet as my hard work

margannmks

Anyone mention donkey kicks?


Also, are you doing something for hip abduction? I use the abduction and adduction machines and I notice it really pulls in the glutes on abduction. If your knees are getting beat up from all the different exercises, then maybe just find a few good ones and add heavy weight. For hamstring, I do leg curl. For glutes, I do leg press (high foot placement), weighted glute bridges, weighted kneeling squats, plus I feel it in the abduction. Wall sits are good. Step ups are good, but can be rough on knees. Good mornings are great for hamstrings. You just have to pick a few good exercises and use heavy weight, and keep adding weight. If you are working at home (no machines), then definitely wall sits, weighted glute bridge, and take your pick of the others. For hip abduction at home, get onto your side and hold a weight on your thigh and lift up. I'm assuming you have some varieity of weights? For most of these you can use dumbbell, or for most you can just use a single barbell weight plate (behind the head for good morning, on pelvis/thighs for glute bridge, on outer thigh for abduction, holding to your chest for wall sits, or dumbbells down by your side for step ups).

vanguardfitness

single leg glute bridges off a bench can be tough. You can place a weight across your abdomen while you do them. There is also sort of a leg curl you can do with a stability ball (which can be tough too).

margannmks

Thanks for all the responses i definetly have some new things to try.