Gluteus needs more of a challenge

MrsBioChem
MrsBioChem Posts: 80 Member
in Fitness and Exercise
Does anyone have a real challenging workout for the glutes? I breeze through all of the standard body weight exercise, and I only have so many weights to add to my barbell for squats and deadlifts.

Replies

  • darwinwoodka
    darwinwoodka Posts: 322 Member
    Counterbalanced squats to the floor. That's what I'm up to lately...
  • MrsBioChem
    MrsBioChem Posts: 80 Member
    Counterbalanced squats to the floor. That's what I'm up to lately...

    I will look into those. Thank you!
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Buy more plates!
  • ryry_
    ryry_ Posts: 4,966 Member
    Single Leg Squats will kick your butt
  • Crankstr
    Crankstr Posts: 3,958 Member
    Buy more plates!

    SQUAT with a barbell

    and deadlift.
  • MrsBioChem
    MrsBioChem Posts: 80 Member
    Buy more plates!

    Do all plates fit all barbells? Mine is a set from the Firm, like 1990s. Lol.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    I'm probably going to become annoying for recommending this all the time, but you can get good glute info from bretcontreras.com
  • tubzzy77
    tubzzy77 Posts: 104 Member
    they are called jefferson squats. squeeze those glutes at the top.
  • darwinwoodka
    darwinwoodka Posts: 322 Member
    Counterbalanced squats to the floor. That's what I'm up to lately...

    I will look into those. Thank you!

    It's easiest to do them on a Smith machine, but lately I'm just doing them in my kitchen at the edge of the counter. Literally counter balanced! ;^)
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    I'm probably going to become annoying for recommending this all the time, but you can get good glute info from bretcontreras.com

    no since that is the first time I've seen that. some things bear repeating.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    I'm probably going to become annoying for recommending this all the time, but you can get good glute info from bretcontreras.com

    no since that is the first time I've seen that. some things bear repeating.

    Oh, yeah, you're right!
  • MrsBioChem
    MrsBioChem Posts: 80 Member
    I'm probably going to become annoying for recommending this all the time, but you can get good glute info from bretcontreras.com

    This guy actually has heavy lifing videos! Also, he was a speaker at The Fitness Summit which makes him a credible sourse in my book. Thank you so much.
  • booyainyoface
    booyainyoface Posts: 409 Member
    pistol squats
  • grantdumas7
    grantdumas7 Posts: 802 Member
    Various lunges, step-ups, split squats, 1 legged dumbbell deadlift
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    I'm probably going to become annoying for recommending this all the time, but you can get good glute info from bretcontreras.com

    This guy actually has heavy lifing videos! Also, he was a speaker at The Fitness Summit which makes him a credible sourse in my book. Thank you so much.

    You're Welcome
  • MrsBioChem
    MrsBioChem Posts: 80 Member
    pistol squats

    I do love me some pistol squats :)
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Pistol, Romanian DL, Bulgarian squats, barbell jump squats, lunges, box jumps, bridges,, cycling .... There are hundreds of exercises.

    But for a bigger challenge just up the weights progressively.

    as a single exercise that really kicks my *kitten*: Bulgarians with a smallish dumbbell.
  • Ipalavra
    Ipalavra Posts: 32
    Bulgarian Split Squats to complete parallel with ballistic reps at a fast pace. 6x20 each leg going from one to the other. You sorta have to adjust your position and posture to feel the burn in the right spots, but for someone who squats/deadlifts high weight, I was surprised just by how much this workout managed to kick my glute/hamstring's butt the next day haha
  • Lupercalia
    Lupercalia Posts: 1,857 Member
    In addition to the above, heavy kettlebell swings, hill sprints, weighted sled pulls/pushes...
  • selina884
    selina884 Posts: 826 Member
    Lunges
    barbell glute bridge
    butt blaster (lol)
  • Ipalavra
    Ipalavra Posts: 32
    In addition to the above, heavy kettlebell swings, hill sprints, weighted sled pulls/pushes...

    Oh god, hill sprints... oh god....... 30 degree hill...... oh god.... I'm gonna have flashbacks and nightmares tonight......
  • drefaw
    drefaw Posts: 739
    Weighted Hip abduction and weighted glute kick backs. as heavy as you can stand 6-8 reps. 3-4 sets ......

    Weighted pistol squats(with a spotter)

    Hill Sprints ......

    Weighted sled pull, weighted sled push
  • dinosnopro
    dinosnopro Posts: 2,177 Member
    Glute ham raises. This one shows how to make a homemade one.


    http://youtu.be/98uU-_0BL8w
  • _SABOTEUR_
    _SABOTEUR_ Posts: 6,833 Member
    Glute ham raises. This one shows how to make a homemade one.


    http://youtu.be/98uU-_0BL8w

    ^This
  • drefaw
    drefaw Posts: 739
    HIGH or very high weighted step ups .....is another real good one......
  • pockylowpop
    pockylowpop Posts: 3
    Try weighted knee circles. Gets mine all the time.
  • professorRAT
    professorRAT Posts: 690 Member
    I'm probably going to become annoying for recommending this all the time, but you can get good glute info from bretcontreras.com

    I just picked up his book recently and it is outstanding. A very nice binarypulsar recommended it to me :wink: It really is fantastic.

    I have been doing weighted hip thrusts for the last few months and they are very effective. Give those a try, too!

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