I need an *kitten*, ASAP

mommacxjx
mommacxjx Posts: 52 Member
in Fitness and Exercise
Ok so the more I read on this site, the more I'm realizing that I need to incorporate some heavy lifting into my routine. I don't have a gym membership and don't plan on getting one anytime soon, but I am wanting to get some glute muscles bad. I am currently doing Insanity but from everything I've read squatting your own body weight only isn't going to lift my butt like I'm wanting. So, I need to buy weights to do squats with to work it out, but I know nothing about them. Can anyone help?

Replies

  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    Glute bridge

    Single leg Glute bridge

    Barbell hip thrust


    These exercises have been shown to priduce multiple times the Glute activation of lunges or squats.

    See article
    http://www.t-nation.com/free_online_article/
    sports_body_training_performance/dispelling_the_glute_myth
  • mommacxjx
    mommacxjx Posts: 52 Member
    What a great resource, thanks so much. I've always thought that when I was squatting my legs ended up a lot more sore than my glutes, so that really makes sense.
  • Cr01502
    Cr01502 Posts: 3,614 Member
    Kettle bell swings! You can also do them with resistance bands or a dumbbell if you don't own kettle bells.
  • zealousmissjj_wechange
    zealousmissjj_wechange Posts: 445
    bump!
  • Jacole18
    Jacole18 Posts: 716 Member
    bump...I am also *kitten*-less lol
  • hendongirl
    hendongirl Posts: 156 Member
    how bout I give you mine - I'm trying to get rid of one and I'd rather give it away to a good home :)
  • TabbathaAnne
    TabbathaAnne Posts: 162 Member
    bump...I am also *kitten*-less lol

    Lol if only I could give some of mine away!!! Even at my lightest weight, I have a hugeeee bum!!! :(
  • mommacxjx
    mommacxjx Posts: 52 Member
    I've read that a lot of it is genetic. No matter how much I weigh, it never goes there. Probably why my great uncle still wears suspenders to this day. Sigh. Can't hurt to try though. I have a kettlebell so I'm going to start that tomorrow.
  • kissedbytheocean
    kissedbytheocean Posts: 131 Member
    Bump for me, too

    Not to hijack the thread, but does anyone know of any moves that won't irritate my sciatic nerve?
  • MireyGal76
    MireyGal76 Posts: 7,334 Member
    oh... I misunderstood. I was going to offer up my soon to be ex husband...
  • Kyrosh
    Kyrosh Posts: 238
    oh... I misunderstood. I was going to offer up my soon to be ex husband...

    Whahahahahahahaha, this made me laugh so hard!! :laugh: :laugh: :laugh:
  • chrishgt4
    chrishgt4 Posts: 1,222 Member
    For me it was squats, RDLs and Lunges. I would say mainly the RDLs...
  • tpittsley77
    tpittsley77 Posts: 607 Member
    Topic title I need an *kitten* asap.... words you will NEVER here come out of my mouth. I do, however have two I would lovingly donate! One is anice juicy booty. One is a 6'1 husband.
  • vtachycardia
    vtachycardia Posts: 374
    Glute bridge

    Single leg Glute bridge

    Barbell hip thrust


    These exercises have been shown to priduce multiple times the Glute activation of lunges or squats.

    See article
    http://www.t-nation.com/free_online_article/
    sports_body_training_performance/dispelling_the_glute_myth

    I read that article sometime ago and follow the excellent advice from it - there are many b/s articles on T-Nation because they have to attract the google web bots and continually get good page rankings BUT this guy really knows what he is talking about when it comes to Glute Activation.

    Any other advise on this thread is ill advised because this guy has spent over 20 years perfecting his training on just one body part.

    I will offer just one simple exercise that does not require weight and that is a front lunge with leading leg pointing to 9 or 10 O'clock and then rotating the upper body to 2 or 3 O'clock which does activate the glute and hits your oblique and hips at the same time. Start slow and eventually the move becomes fluid.
  • tpittsley77
    tpittsley77 Posts: 607 Member

    I will offer just one simple exercise that does not require weight and that is a front lunge with leading leg pointing to 9 or 10 O'clock and then rotating the upper body to 2 or 3 O'clock which does activate the glute and hits your oblique and hips at the same time. Start slow and eventually the move becomes fluid.

    Say what? Can you demonstrate this? Cause I just stood up to attempt this and I do believe you just described twister.

    So if I am standing, and leading with my right leg, I have to rotate my foot to the left, and side step over my left foot (to get it at 9oclock), then rotate my upper torso to the right, all while standing. Without my back going out on me??
  • vtachycardia
    vtachycardia Posts: 374

    I will offer just one simple exercise that does not require weight and that is a front lunge with leading leg pointing to 9 or 10 O'clock and then rotating the upper body to 2 or 3 O'clock which does activate the glute and hits your oblique and hips at the same time. Start slow and eventually the move becomes fluid.

    Say what? Can you demonstrate this? Cause I just stood up to attempt this and I do believe you just described twister.

    So if I am standing, and leading with my right leg, I have to rotate my foot to the left, and side step over my left foot (to get it at 9oclock), then rotate my upper torso to the right, all while standing. Without my back going out on me??

    are you doing a lunge? How do you side step over your left foot if that foot is behind you in the lunge position. sounds like you had fun though.
  • vtachycardia
    vtachycardia Posts: 374
    http://www.youtube.com/watch?v=H0HLl6DnQ90

    only difference is lead leg points to 9 O'clock right leg and reverses on left leg (3 lower 9 upper) as originally described. And yes there is a slight step over to get the rotation.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    other things that activate gluts (followed by the level of activation)

    -sprints (moderate), up hill sprints (high) --NOTE: when I say sprint, I mean, all out, 40-50 yard, fast as you can possibly go sprints, these aren't "running kinda fast" these are "couldn't go faster if I tried, on the edge of losing balance, forward lean"
    if you can do more than 5 to 6 at a time you either didn't run hard enough, or you're in superior shape.

    -pistol squats (high, multi-joint exercise, works the gluts, hamstring, quads, calves, and lower back, advanced though)
    http://www.youtube.com/watch?v=TzVMNoxoxTU&feature=related

    -lunges while reaching downward and forward (forces pelvic flexation causing the glutes to fire) (you'll feel this on your way back up, it really fires the glutes), but as you get stronger add weights to the exercise.
  • JosianneC
    JosianneC Posts: 141 Member
    bump!
  • Meikmeika
    Meikmeika Posts: 108 Member
    I'm in need of one as well......

    Thanks for the thread!
  • Elen_Sia
    Elen_Sia Posts: 638 Member
    oh... I misunderstood. I was going to offer up my soon to be ex husband...

    ROFLMAO! Brilliant! :laugh: :flowerforyou:
  • pandorakick
    pandorakick Posts: 901 Member
    Bump! My behind can also use some toning ;-)

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