Lazy @$$

PwrLftr82
PwrLftr82 Posts: 945 Member
in Fitness and Exercise
I literally have a lazy butt. I lift heavy, and when I squat, I know it's 100% quad that's pulling me through the lift. I've tried various exercises (like glute bridges, etc.) to help activate my terribly inactive derrière, but to no avail. What have others done to wake up their assets?

Replies

  • dakotababy
    dakotababy Posts: 2,407 Member
    I have been using a glute isolator machine at my gym. When I started, I could hardly do 20lbs! I now can do 50-60lbs.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    when I squat, I know it's 100% quad that's pulling me through the lift.

    No such thing. If you're squatting with proper form, then you're automatically working your glutes properly.. regardless of whether you feel them.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    when I squat, I know it's 100% quad that's pulling me through the lift.

    No such thing. If you're squatting with proper form, then you're automatically working your glutes properly.. regardless of whether you feel them.

    I may have exaggerated a bit, but squats are supposed to rely more heavily upon the glutes than mine are. I've done a lot of reading on the subject and it's not uncommon to have inactive glutes. I'm looking for activation suggestions.
  • DoingitWell
    DoingitWell Posts: 560 Member
    I have been using a glute isolator machine at my gym. When I started, I could hardly do 20lbs! I now can do 50-60lbs.



    I agree the glute machine is where I had to start. However the next day I could not sit comfortably..lol
  • natecooper75
    natecooper75 Posts: 72 Member
    I think the key to this is the width of your stance and bar placement. These two things will impact which muscles are firing the most and where they are activated during the exercise. Check out this link ( http://70sbig.com/blog/2012/01/low-bar-vs-high-bar-squatting/ ) and read the differences. After that, determine where your bar placement is currently and if a change is necessary based on your needs.
  • markrichtsspraytan
    markrichtsspraytan Posts: 89 Member
    I have been using a glute isolator machine at my gym. When I started, I could hardly do 20lbs! I now can do 50-60lbs.



    I agree the glute machine is where I had to start. However the next day I could not sit comfortably..lol

    Is the one y'all are talking about the machine that you are kind of laying on and kicking back one leg at a time against the weight?
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    Flex your *kitten* 100% at the top of the lift. Try to hold tension throughout.

    Do some Bulgarian split squats and see if that helps too.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    Flex your *kitten* 100% at the top of the lift. Try to hold tension throughout.

    Do some Bulgarian split squats and see if that helps too.

    I've been flexing at the top, but hold it a little longer. I tried split squats a couple of times, but my foot felt awkward on the bench...what I was using may have been a bit high. I'll try again. I also do walking lunges and step-ups currently.
  • liznotyet
    liznotyet Posts: 402 Member
    Try "cheek walking" across the floor back and forth. Do not use your heels or your hands to help propel you.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    x band walks work really well for activating the glutes
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    I may have exaggerated a bit, but squats are supposed to rely more heavily upon the glutes than mine are.

    How are you determining that? Pain or soreness is the wrong way to judge glute activation.. especially since if your glutes are relatively strong, you won't feel them as much. The best test of glute activation on the squat is proper form. If your form is good, you do not have "inactive glutes" - it's physically impossible.
    If your form ISN"T good, fix that. Upload a form check vid if you're unsure.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    I may have exaggerated a bit, but squats are supposed to rely more heavily upon the glutes than mine are.

    How are you determining that? Pain or soreness is the wrong way to judge glute activation.. especially since if your glutes are relatively strong, you won't feel them as much. The best test of glute activation on the squat is proper form. If your form is good, you do not have "inactive glutes" - it's physically impossible.
    If your form ISN"T good, fix that. Upload a form check vid if you're unsure.

    Form is good, but I tend to get hip flexor pain when running long distances, which I read is primarily attributed to weak glutes. If my glutes are active and I'm lifting (heavy consistently for two years now) and doing yoga, shouldn't my hip flexor issue be resolved?
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    It depends why they hurt when you run. If it's because the muscles are tight (usually from sitting too much), the solution is regular stretching. Hourly stretching is ideal, not just once a day, since the effects don't last long.
    Weak ab activation usually goes along with tight hip flexors. You might need to look closely at your running form when you're fatigued.
  • thatjosiegirl
    thatjosiegirl Posts: 362 Member
    I may have exaggerated a bit, but squats are supposed to rely more heavily upon the glutes than mine are.

    How are you determining that? Pain or soreness is the wrong way to judge glute activation.. especially since if your glutes are relatively strong, you won't feel them as much. The best test of glute activation on the squat is proper form. If your form is good, you do not have "inactive glutes" - it's physically impossible.
    If your form ISN"T good, fix that. Upload a form check vid if you're unsure.

    Form is good, but I tend to get hip flexor pain when running long distances, which I read is primarily attributed to weak glutes. If my glutes are active and I'm lifting (heavy consistently for two years now) and doing yoga, shouldn't my hip flexor issue be resolved?

    I have the exact same issue with my hips when I run, also assumed that it was weak glutes but I've come to the realization that it's more due to my tight hips and tight hamstrings (compliments of my desk job). I have been trying to stretch a ton before doing any running and it does seem to help.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I don't feel mine much for squats honestly- but I DO feel them a tremendous amount for the sled press- the old school 90* have to shove yourself into it one- with your *kitten* exposed and your legs straight up.

    I feel that for sure.

    Kick backs- corny I know- but they are great for your butt. (I don't do mine weighted I do them on the stairmaster when I do my 'cardio')

    Glute bridge lifts with real weight- not like the pre-fix bars- but like 225+ on there.
  • Foamroller
    Foamroller Posts: 1,041 Member
    Do stairs or high incline on treadmill? I think the glutes only join the party when there's heavy lifting to do...

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