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181

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.

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[–] 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.