Glute exercises/stretches

WombatHat42
WombatHat42 Posts: 192 Member
in Fitness and Exercise
I am no longer able to do squats/DL - though stayed mostly away from them anyways. I need some good exercises for glutes. My glutes have always been weak/small even in HS squatting/DL 300+ and my first 2 years of college doing 950 leg press. My quads increase very fast, my hamstrings have always been decent but my glutes dont even change. When I was carrying a lot of muscle with sub 20% body fat my upper legs looked very proportionate.

I need to increase the strength and flexibility of my glutes since they were a major contributor to my injury. As well as hamstring flexibility. Even doing yoga since 2007 hasnt seemed to help the tightness of my glutes and hams. So if anyone has suggestions please let me know.

Replies

  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    glute bridges/ running hills/step ups, KB swings


    tight hamstrings arent necessarily always about hamstrings. the muscles connect it could be shoulder or upper back or even quads.
    have you tried deep tissue massage?
  • WombatHat42
    WombatHat42 Posts: 192 Member
    KB swings would probably be too risky even when I am 100% healed and REALLY dont want to have this happen again. I recently had back surgery for an injury.

    Havent thought of massage before, not sure what is in the area I could fine. Just moved back after 3 years abroad. The tight ham/glutes was told to me from my PT when she was trying to stretch me out other than that didnt tell me much. But still thought yoga would have helped with everything.
  • nlcs_nickyv32
    nlcs_nickyv32 Posts: 84
    Here are some exercises. You will need a stability ball for these

    https://www.youtube.com/watch?v=VfYTvEAczjw

    https://www.youtube.com/watch?v=NKFej13L2bw
  • WombatHat42
    WombatHat42 Posts: 192 Member
    Cheers. I will have access to one once classes start in 2 weeks.

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