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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