Where and exactly how am I suppose to be feeling the glute burn?

SideSteel wrote: »

Can you clarify the following things?

1) What are your outcome related goals?
2) What exercises are you doing to accomplish those outcomes?

You can answer those in terms of just the glutes if you prefer.

1) biggest, healthiest mass possible in the glutes and mostly in the lower glues. My calves and thighs have grown and become shapely, and now I'd like my butt to match them. The lower part of my glutes seem to be lacking and could use a lift. Basically, for looks and strength as equals.


2) I'm still unsure of a routine or program. It was suggested here that I don't just do my own custom workout routine, but I'm sticking to that until I have the time, equipment, and once I feel I've learned proper form in both my exercises and with engaging the glutes.

Stretching/preworkout: Foam rolling and various warmups, Side Lying Banded Clams, Floor Glute Bridges, Hip Flexor Stretch

Workout: Elevated Hip Thrusts (80lbs), Glute Bridge (80lbs) One Legged Elevated Glute Bridge (BW), Glute Kickbacks (5lbs, above knee), DeadliftsRDL's and Squats (nearly weightless, still working on form)

I hope that answers everything correctly.

Also, I take that back about where I'm feeling the burn. I have felt the burn in the center of my butt, and to the outer center as well and this burn carried on for a few days after my workout/newfound glute activation efforts. On the actual day of the workout, it was hard to pinpoint where I was feeling everything. I was also feeling some burn in the upper/mid hamstrings and in the very lower portion of my glutes/very upper part of my hamstrings. I guess I must have done something right?

scronce2014 wrote: »

Great question! Both the hamstrings and glutes extend the hip, so many exercises for the glutes also activate the hamstrings. To isolate the glutes, make sure the resistance is directed between your knee and hip. For example, for standing hip extension, place a resistance band at your thigh and not at your calf. Bend the knee to further remove assistance from the hamstrings. To learn where the glutes burn is, lie on your belly with your knees bent so that your feet are in the air, heels facing the ceiling. Lift one leg up slightly so that your heel rises straight up about 2-3 inches. Repeat this small movement on the same leg until you feel the burn. That's the glute introducing itself! Then do the same thing with the other leg.

Thanks so much for this! Me and my internet both have been out sick for a few days, but I can't wait to try this. I'm really trying to get a feel for the glute burn and this is perfectly in detail. Also, thanks for pointing out the difference of isolation and activation - very helpful stuff.

Once the glutes are "on", should they stay on until I start to sit down or can they turn off during non intensive use by just standing around or after a certain amount of time? I'm just wondering how easily they shut down after not being challenged, and by what measure of said challenge. I've just recently learned the basics of how glutes go dormant, so I've got more reading to do on this subject.