glute size....

  • aquajock33

    Posts: 12

    Dec 27, 2014 2:06 AM GMT
    hey boys,
    any reccomendations on a good efficient workout plan to get big thick glutes?
    My legs are fairly strong but the glutes have never grown. they are probably more stubborn for me than calves! i've always been insprired by rugby players that have great tree trunk legs and glutes.
    all ideas appreciated!
    cheers!
  • Hypertrophile

    Posts: 1021

    Dec 29, 2014 3:56 PM GMT
    Well you could always try playing Rugby. icon_smile.gif Or, I like lunges and lying leg curls to work glutes. On the leg curls, you can get more glute involvement by propping yourself up on your elbows instead of lying flat, try to lift your knees off the pad a little bit at the top of the movement, and keep your butt squeezed during the whole set. You won't be able to use as much weight as when lying flat, but that's not important.
  • Posted by a hidden member.
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    Jan 02, 2015 1:33 PM GMT
    I've found that if you concentrate on pushing on your heel when doing squats, it seems to recruit your glutes more. I like to put 5 lbs plates under my heels to elevate then slightly.
  • HottJoe

    Posts: 21366

    Jan 02, 2015 3:46 PM GMT
    mingledseas saidI've found that if you concentrate on pushing on your heel when doing squats, it seems to recruit your glutes more. I like to put 5 lbs plates under my heels to elevate then slightly.

    Pushing through the heels is proper form. If you push with your toes you're doing it wrong and could injure your knees.
  • vhotti26

    Posts: 287

    Jan 09, 2015 12:15 PM GMT
    aquajock33 said
    any reccomendations on a good efficient workout plan to get big thick glutes?


    Squat. Deeper. The glutes are no muscle that requires dedicated training. if you have good quads you will have good glutes automatically.
  • GingerPup

    Posts: 13

    Jan 29, 2015 9:56 AM GMT
    HottJoe said
    mingledseas saidI've found that if you concentrate on pushing on your heel when doing squats, it seems to recruit your glutes more. I like to put 5 lbs plates under my heels to elevate then slightly.

    Pushing through the heels is proper form. If you push with your toes you're doing it wrong and could injure your knees.


    Yeah my thoughts exactly. Squats are great glute builders especially when you push through your heels. I also found Prone Leg curls help also. Here is a link to explain how to do em https://www.youtube.com/watch?v=1Tq3QdYUuHs
  • Posted by a hidden member.
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    Jan 29, 2015 10:47 PM GMT
    ^
    I push through my heels - definitely a glute activator - but have heard advice that if you distribute weight EVENLY on your foot (not forward favoring your toes) for squats and hack squats it will activate more quad.
  • Posted by a hidden member.
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    Jan 30, 2015 11:15 AM GMT
    do the bridge.

    3d288-hamstrings-buttocks-bridge.gif

    and yer ass will grow like JLo's
  • Posted by a hidden member.
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    Jan 30, 2015 5:46 PM GMT
    patito saiddo the bridge.

    3d288-hamstrings-buttocks-bridge.gif

    and yer ass will grow like JLo's


    That's a toning exercise for chicks. Not going to build mass.
  • Posted by a hidden member.
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    Jan 30, 2015 9:33 PM GMT
    ah ok.

    I've seen guys do that exercise tho.

    another would be the leg curl machine.

  • android_2012

    Posts: 11

    Mar 04, 2015 6:32 PM GMT
    Radd said
    patito saiddo the bridge.

    3d288-hamstrings-buttocks-bridge.gif

    and yer ass will grow like JLo's


    That's a toning exercise for chicks. Not going to build mass.


    It can build mass if a barbell is placed on the torso, and the glutes used to raise the weight.
  • DJEsco_

    Posts: 80

    Mar 05, 2015 6:54 PM GMT
    Romanian deadlifts will tear your ass up..... regular deadlifts help as well. Everytime I do heavy walking lunges. I put two 45 lb plates on a 15 lb EZ bar place it on my traps and walk 20 total steps for 4 or 5 sets. I find thinking about activating your glutes while doing an exercise to be helpful as well.
  • roadbikeRob

    Posts: 14354

    May 16, 2015 8:23 PM GMT
    When you lay on your stomach in bed, frequently squeeze your ass cheeks from time to time and that could help in the building up of your glutes.icon_cool.gif
  • ardeerd

    Posts: 35

    May 16, 2015 11:52 PM GMT
    Squats and deads, those are the right answers! Believe me icon_biggrin.gif
  • DJEsco_

    Posts: 80

    May 17, 2015 7:29 PM GMT
    MuchMoreThanMuscle said
    DJEsco_ saidRomanian deadlifts will tear your ass up..... regular deadlifts help as well. Everytime I do heavy walking lunges. I put two 45 lb plates on a 15 lb EZ bar place it on my traps and walk 20 total steps for 4 or 5 sets. I find thinking about activating your glutes while doing an exercise to be helpful as well.


    No pics of this cushy and muscly tail of yours to show your progress?

    How very thoughtless of you.


    icon_cool.gif


    Lol. I have pictures just not on here. Sorry my friend.
  • Posted by a hidden member.
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    May 18, 2015 3:09 AM GMT
    Keeping track of this posts because I did squats for quite some time now and nothing has happened.
  • DJEsco_

    Posts: 80

    May 18, 2015 3:57 AM GMT
    Junny saidKeeping track of this posts because I did squats for quite some time now and nothing has happened.


    I believe i replied to you in a different post. Did you read it? I talked about some other exercises you can do.
  • Posted by a hidden member.
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    May 18, 2015 4:28 AM GMT
    Squat, lunges and leg presses.
  • Posted by a hidden member.
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    May 18, 2015 6:27 PM GMT
    Squats, deads, lunges are the usual answers. Side leg lifts make the ass.
  • ardeerd

    Posts: 35

    May 20, 2015 2:12 AM GMT
    Junny saidKeeping track of this posts because I did squats for quite some time now and nothing has happened.


    How's your depth? Do you squeeze your glutes?