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    Gluteus needs more of a challenge

    Posts: 80 Member
    edited January 23 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.

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    Replies

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

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

      SQUAT with a barbell

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

      Do all plates fit all barbells? Mine is a set from the Firm, like 1990s. Lol.
    • 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
    • Posts: 104 Member
      they are called jefferson squats. squeeze those glutes at the top.
    • Posts: 322 Member
      show previous quotes

      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! ;^)
    • 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.
    • Posts: 8,927 Member
      show previous quotes

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

      Oh, yeah, you're right!
    • 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.
    • Posts: 409 Member
      pistol squats
    • Posts: 802 Member
      Various lunges, step-ups, split squats, 1 legged dumbbell deadlift
    • Posts: 8,927 Member
      show previous quotes

      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
    • Posts: 80 Member
      pistol squats

      I do love me some pistol squats :)
    • 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.
    • 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
    • Posts: 1,857 Member
      In addition to the above, heavy kettlebell swings, hill sprints, weighted sled pulls/pushes...
    • Posts: 826 Member
      Lunges
      barbell glute bridge
      butt blaster (lol)
    • 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......
    • 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
    • Posts: 2,177 Member
      Glute ham raises. This one shows how to make a homemade one.


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


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

      ^This
    • Posts: 739
      HIGH or very high weighted step ups .....is another real good one......
    • Posts: 3
      Try weighted knee circles. Gets mine all the time.
    • 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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