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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.

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[–] • 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.