Back end
- Thread starter bjnova
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Hyperextensions and good mornings are good variations that work both the spinal erectors, hamstrings and the gluteous's to some extent. There are some machines that attempt to isolate the gluteous's if you have access to a fully equiped gym and some leg press machines also have more effect on the gluteous's than others. You can always just tense them at the top of your squat or leg press for some additional work.
The best is the sqaut. But machines and leg presses will not sufuce, you MUST do a fre weight squat with a bar across your shoulders. Add a litle weight, youd be surprised what you can do!
go down until thighs are paralel with floor. Your glutes should cane the next day!
i you want to build strength but not bulk, try doing 30 reps (with a weight that makes the 30th rep burn).
other wise do 10 reps (with a weight that makes the 10th rep difficult)
go down until thighs are paralel with floor. Your glutes should cane the next day!
i you want to build strength but not bulk, try doing 30 reps (with a weight that makes the 30th rep burn).
other wise do 10 reps (with a weight that makes the 10th rep difficult)
Isolateral exercise such as split squats, 1-leg squats, lunges, step-ups, etc are also advantageous in that they work each side independently. This will prevent you from compensating continuously with your dominant side. Don't overlook simple exercises such as leg curls with the stability ball and hip raises with feet (lying supine, feet flat on the ground such as when performing a crunch, lift the pelvis up till the shoulder, hips and knees are in line), and glute-ham raises. When you are trying to specifically build something, variety is the key.
Also, try post-exhaust supersets to really fatigue the glutes. For example, squats followed immediately by reverse hyperextensions.
And last, the largest of the gluteus muscles is indeed the gluteus maximus, which is responsible for hip extension (and lateral rotation). The above-mentioned exercises will defintely target this muscle. However, do not neglect your gluteus medius and minimus, which are essentially your hip abductors (along with the TFL). They are just as important in core strength. Cross-over step-ups are a good compound exercise that will target these muscles.
Enjoy!
Also, try post-exhaust supersets to really fatigue the glutes. For example, squats followed immediately by reverse hyperextensions.
And last, the largest of the gluteus muscles is indeed the gluteus maximus, which is responsible for hip extension (and lateral rotation). The above-mentioned exercises will defintely target this muscle. However, do not neglect your gluteus medius and minimus, which are essentially your hip abductors (along with the TFL). They are just as important in core strength. Cross-over step-ups are a good compound exercise that will target these muscles.
Enjoy!