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I'm talking about the actual butt not the ham strings etc. I spent 2 hours at the gym trying different things to see which actually activated the glute and it seemed a kind of reverse plank / superman did it the best. Basically lay on a bench with your legs off then do leg raises / hold it.

Other things which worked were using the cable machine with an ankle strap. In particular the standing upright version not the leaning over version. Then bench where it graps your legs and you lean forward / down then come back up. In particular the final half of it. Squats did work it out but it wasn't isolated and wasn't the strongest activation.

It seems the glute doesn't really activate at the max until you are basically doing a pelvis thrust forward past your knees / shoulders, or essentially the "scorpion" pose.

I'm talking about the actual butt not the ham strings etc. I spent 2 hours at the gym trying different things to see which actually activated the glute and it seemed a kind of reverse plank / superman did it the best. Basically lay on a bench with your legs off then do leg raises / hold it. Other things which worked were using the cable machine with an ankle strap. In particular the standing upright version not the leaning over version. Then bench where it graps your legs and you lean forward / down then come back up. In particular the final half of it. Squats did work it out but it wasn't isolated and wasn't the strongest activation. It seems the glute doesn't really activate at the max until you are basically doing a pelvis thrust forward past your knees / shoulders, or essentially the "scorpion" pose.

(post is archived)

[–] [deleted] • 3 pts

Any pilates that work that area. Lie supine, tighten your core as much as possible then lift your legs off the ground 3-4 inches. Using your arms, lift and lower your straightened arms 3-4 inches in a quick pressing movement. It's hard as hell at first but you will see tremendous results if you keep at it. Pilates is a wonder and as long as you stick to the main principals you're golden.

[–] • 1 pt

He said workout, not stretching.

[–] • 3 pts

Kettle bell swings. Nobody who does kb swings has an ugly butt.

[–] • 1 pt

Second this! Kettle bell swings are a fantastic compound exercise that will stregthen your core as well as your extremities. I'd put this exercise in the top ten for sure.

But, If you're looking to isolate, then you could do glute bridges with a barbell and your feet elevated on a block.

[–] • 2 pts

It's well known, hip thrusters are the best for glutes. RDLs are second.

[–] • 1 pt

Hip thrusters are definitely the most intense glute workout I've ever done. Especially if you build up to single leg thrusts. That will set your ass on fire for sure.

[–] • 0 pt

Forgot RDL, yes RDL big game for glutes.

[–] • 1 pt

The Bulgarian split squats are a good one too.

Another one is slightly bent over, one leg step ups holding dumbbells. Increase the weight for more load over time.

[–] • 1 pt

There are three gluteus muscles and there are exercises best for each one. I like the cable machine like you have done for the minimus and medius; and supine hip thrusts, with weights for the maximus. Width of feet determines which portion of the maximus is worked.

Muscles only contract, so the only way to get the maximum extension for the maximus is to do that "scorpion" pose. The thrusting motion and extending your legs behind/to the side of you are what your ass muscles are for.

Those movements are if you want to mainly work the ass. Squatting motions, leg presses, and other exercises like that are good, but are more effective for the legs.

[–] • 0 pt

Be careful you don’t fuck up your lower back doing that exercise. You need a very strong core to maintain proper form

[–] • 0 pt (edited )

Bulgarian split squats

reverse plank

... So you lie on your back?

Superman

So you lie on your stomach? Those, from what I can gather are isometric holds, you're not going to gain strength or muscle mass doing them. You'd gain endurance though. You know way too many retarded names for "exercises" that aren't even into reality.

BSS or Hip Thrust / Barbell glute bridge

e; Oh yeah, deep squats. Below parallel by more than "just below".

[–] • 0 pt

It's kind of like an upsidedown reverse plank. Maybe you could do a 'lie on your back' version of the reverse plank if you were instead holding yourself slightly up from above.

I think I settled on this workout -

https://www.youtube.com/watch?v=_3NCDf7pplc

Slightly modified to use ankle weights instead and moving most of the standing workouts to lay down workouts.

I believe this one looked good too but it was a lot shorter -

https://www.youtube.com/watch?v=9SuTAxJGQuY

[–] • 0 pt

So you do bitch stretches and call them exercises? Unless you're a chick, then whatever. That's why you're not seeing any progress at all. You need weight, resistance and for a muscle group as big as the glutes you need a lot. Neither of those videos show anything remotely more than advanced stretching.

Barbells, dumbbells, pulley machines, cable machines. You can mimic some lifts slightly with bands, but not as good as the real thing.

[–] • 0 pt

Lol these types of workouts work very well for the abs. It really isn't a contest. I expect they'd work very well for glutes too and basically all mid. Legs and upper are probably left best to weights and machines. However these types of 30-40 minute no break workouts are still needed for overall fat burn.