Work that butt....would like suggestions please.

[Kitara]

What is the best exercise for glutes? I usually do stiff legged deadlifts and the roman upsidedown I have no idea what it's called chair thing. (like backwards situps)

Are these good exercises or should I change to something else? Like most women, my hips, butt, thighs are my trouble spots.

[HomeYield]

I normally find that walking lunges really seems to hit me hard in the glutes. Keeping form tight and going until my knee just touches the floor. I try to drive more forward than going down and coming straight back up. That's why I do them walking instead of stationary.

[1more]

Squats work the glutes as well as the rest of the legs.

these are one of (if not the) best exercises you can do

[Fudomyo]

Regular deadlifts just kills the posterior for me. I never knew you could get sore ass muscles before doing deadlifts.

SLDL's are good for hamstrings and lower back. Chair thing works your lower back, but I'd just skip it.

HomeYield: Good seeing you over here.

Fudo

[HomeYield]

Squats and deadlifts are the essentials. If you are not doing squats then start those immediately for the legs. Depending on your workouts and routines, deadlifts should be in there too.

The chair thing doesn't quite work it like the movements listed above.


Fudo: Very nice place. Hopefully I'll be able to contribute a little.

[ebon00]

I would suggest alternating swingbacks with squats. Swingbacks are basically what they wound like: you 'swing' your leg back and up (keep the leg straight) to contract the glutes (moderate swinging though, keep it under control). This 'back and up' movement is often neglected in glute/ham training and is a good exercise for anyone (it's the poor man's version of Louie Simmons reverse hyper). Start doing it without weight. Do one set for each leg. Then rest a minute or two and do some squats. It will be the glute burn of the century.

[Kitara]

Ok, so I guess the consensus is that I need to get over myself and do squats . I haven't done them yet because I don't have a workout partner and I feel like a dork trying out a new exercise. But, I've become friends with some of the guys at the gym so I'm just going to ask someone to help me.

Ok, so this is a typical lower body day for me. Can you please advise me where I should stick in those squats? Should I add them or just xnay the chair thingie? I really like how it makes my lower back feel though. I want that sexy back that I used to have .

Quads: leg press
Hams: SLDL
Calves: standing machine thingie
Lower back: roman upsidedown chair thing.

I'm following the body for life routine so I do 12-10-8-6-12-12 reps. Upping the weight until 6, lowering the weight, and then the last set is hitting the muscle from a different angle.

[Lovely]

You will have your sexy back again Kitara !
I discovered yesterday night something that really kills the glutes ! I was at home, sitting cross-legged doing sorting on the floor, and I had to stand up several times, without using my arms to push me up. I did it about 10 times, and today my glutes are so stiff I won't be able to do my lower body workout ! Maybe the new revolution for glutes ! Let's call it "Lovely's stand ups" !

[Kitara]

LOL.... that's a good idea Lovely because I'm always sitting on the floor playing with my son and his new train set. I'll just keep getting up without using my hands .

[Steve]

Vertical legpress.

Steve

[Kitara]

edit:

I just went and looked up the vertical leg press and it's not what I thought it is. Thank you for the suggestion because I was thinking about doing those instead of the leg presses that I already do. The machines are right next to each other in the gym and I was looking at it last time.

[Steve]

I changed gyms recently and the new gym doesn't have an angled legpress, only a vertical one. My butt and hams were much sorer than doing presses on the angled one. I find I could lift less as well.

Steve

[Jaster]

SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS, SQUATS,

[Jaster]

Does it show that I like SQUATS? LOL

[Leofell]

I've recently started a pilates class as part of my regular college schedule, and there's an exercise I've learnt which is great for hitting the glutes.

You lie on you stomach with your forehead resting on your hands, legs straight out and relaxed. Pull you stomach in slightly, about 20-30% of it's capability, as you only need this for stability.
Now lift your right leg up and slightly out, keeping your hips exactly where they are and your upper body relaxed. Now flex your foot and turn it out, then rotate it in about a 12inch circle 12-20 times, keeping your hips very still. Place it back to starting position and repeat on the left.

Then for the next set take your leg out even further away from your body and repeat. For a great burn wear ankle weights.

I hope this helps some. I like this particular exercise because it gives me a really sore butt and also works on my stabalising muscles. Plus I can do it infront of the telly if I didn't get time to fit it in at the gym.

-Leofell.