Holy mother of god, if you want to get your glutes firing at their max, you've gotta try this. Major glute//quad workout, with lots of hamstring assistance too.
Basically you just do a pistol from the ground up. I don't know if this is called by another name or anything, but I'll describe it.
You start sitting down; 1 foot is on the ground with your knee bent as far as it can go (calf pressed against hamstring), and the other leg sticking straight out.
To execute it you lean back very very slightly and roll forward very very slightly to build starting momentum, as you roll forward every so slightly, you shift your body weight from your butt to your 1 foot that's on the ground and push up as hard as you can until you are standing straight up on 1 leg. Then with as much control and as little speed as you can manage, you bend that leg and sit back down (major hamstring stability and deceleration required)
I usually do 4 sets [10,8,8,6] then I'm totally blown. that means 10 each leg, 8 each leg, 8 each leg, 6 each leg. Rest for about 20-30 seconds between switching legs, you'll need it. I find I HAVE to rest a MINIMUM of 2 minutes between sets because these are so difficult. Anyway, have fun! I have yet to find any other exercise that blasts your glutes this much. And with only bodyweight too! If you need to increase weight you can always strap on a weighted vest.
Basically you just do a pistol from the ground up. I don't know if this is called by another name or anything, but I'll describe it.
You start sitting down; 1 foot is on the ground with your knee bent as far as it can go (calf pressed against hamstring), and the other leg sticking straight out.
To execute it you lean back very very slightly and roll forward very very slightly to build starting momentum, as you roll forward every so slightly, you shift your body weight from your butt to your 1 foot that's on the ground and push up as hard as you can until you are standing straight up on 1 leg. Then with as much control and as little speed as you can manage, you bend that leg and sit back down (major hamstring stability and deceleration required)
I usually do 4 sets [10,8,8,6] then I'm totally blown. that means 10 each leg, 8 each leg, 8 each leg, 6 each leg. Rest for about 20-30 seconds between switching legs, you'll need it. I find I HAVE to rest a MINIMUM of 2 minutes between sets because these are so difficult. Anyway, have fun! I have yet to find any other exercise that blasts your glutes this much. And with only bodyweight too! If you need to increase weight you can always strap on a weighted vest.
