Glute Exercises

itsallgood11
itsallgood11 Posts: 18 Member
in Fitness and Exercise
I keep doing a lot of butt exercises but I never really end up feeling like I worked them and see little improvement. Does anyone have any suggestions for glute exercises that target each of the muscles? Trying to target the under and side areas most

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  • sardelsa
    sardelsa Posts: 9,812 Member
    Are you following any kind of lifting program with progression? Make sure you are putting focus on the main glute lifts.. hip thrusts, squats, deadlifts. Lift heavy (for you). That would be my first recommendation for glute muscle building/retention. Also make sure you are getting adequate protein (0.8-1g per lb goal weight or lean body mass).

    The glutes are made up of three muscles, the main size will come from the maximus (hip thrusts, glute bridges, squats, deadlifts, back extensions , lunges, kickbacks) and the medius (as well as minimus) is more upper and sides (abductions, clams, fire hydrants, lateral band walks etc).

    To give you an example workout..
    -a hip thrust/bridge variation
    -squat variation
    -hinge/deadlift variation
    (typically around 3 sets 8-12 reps for each) for the maximus

    -plus one or two accessories
    (2-3 sets for 20-30 reps ) for the other muscles should cover it.

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