attempt to have better glutes

M

Meera

0
Hey..i have been working out since five years and i always wanted to have the best glutes...i know squats can do wonders...but how many times a week should i do squats...do i club this with my leg workout...but then i end up doing legs just once a week...pls advice
 
Well, I do some form of squat every time I train, and when I compare that to squatting only once or twice a week, I definitely get more out of it and squat better when I squat more frequently.

But for glutes, while squats are good and you SHOULD be doing them often, glute bridges/hip thrusts are significantly better. Do them (after some hip flexor stretches to ensure you get the best ROM you can -- hyperextension of the hips is perfectly fine and actually optimal for the glutes, just don't hyperextend the lumbar spine while you're at it) 2-3x/week and you'll get far superior results than squats, deadlifts and lunges could give you on their own, or even all together. Make sure you eat, too. You can't build muscle out of nothing, so if you're only eating 1200kcal/day, your glutes won't do much growing no matter what you do.
 
Thanks for this awesome info Ryan...am surely gonna give it a try...when u say eat too..do u mean increase your intake of carbs? I am 50 kilos and a vegetarian and 5.1 feet (quite petite)..I do take protein shakes post my workout..but any recommendations on what to eat...
 
I mean have a high enough calorie intake to increase your bodyweight by up to 0.5kg/week. You should be eating 2g/kg bodyweight/day in protein, probably more as a vegetarian since the quality of plant protein lags behind that of meat protein. So 100g+ in protein every day. You should be eating half that volume in fat per day (so 1g/kg, 50g/day at this point in time). The extra calories needed to grow can come from carbs or from more protein/fat.
 
great insight...i think with the new years setting in..i should consider eating fish atleast purely from its health benefits..till then I ll keep upto what you recommended :)
hitting the gym this evening..loooking forward to an awesome workout... :)
 
i had an awesome glutes workout yesterday..just as u recommended...ohh it does work :) i did 45 reps divided in 3 sets..hope this is enough...or should i increase it...
 
hey there..i know that legs have four important muscles - glutes...hamstrings..quadraceps..and calves...how do i split these weekly so that every part is worked out properly...i also wanted to know other leg variations besides the regular squats..lunges..extensions..hip raise etc...
 
There's not a whole lot of exercises to do for calves, though most people don't work them out at the gym anyway. You already work them out every time you walk.

And here are a few more exercises you could try:

Leg press
Platform jumps
Deadlifts (Works everything, basically)
Good Mornings
 
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