Glute workout.

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    Jan 13, 2007 5:09 AM GMT
    Having finally gained gains in my ass in the last year, just wanted your opinions on the best exercises to gain mass down there...
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    Jan 13, 2007 5:51 PM GMT
    what excersises did you do to get an ass like that
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    Feb 05, 2007 2:06 AM GMT
    anyone could help me out how to improve my chest and abs.. what do I do ? is muscle milk is ok..? tnx
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    Feb 05, 2007 3:08 AM GMT
    I've been working on it myself. Squats you probably already know about. Lunges are also very good (although I can't do them because they tend to bother my knees), certain leg presses will pull in your glutes.

    For better isolation, you can also do kick backs on a hip machine, and a donkey kick glute machine. This of course only goes so far. I've maxed the weight on the lone glute machine at my gym and can do 20 reps in good form, so I'm looking for new ideas myself. :)
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    Feb 06, 2007 1:36 PM GMT
    I added a few non weight exercises for glutes (i gave up squats for my knees).

    The first is learning how to stand and then squat on a 65 cm stability ball. It's a good overall lower body move and despite not using any weights other than you own body weight it's a challenge.

    The other is reverse leg raises. Instead of doing a leg raise on your back rising the legs to your front. Lay face down on a bench with your lower body overhanging one end and hug the bench. Raise your legs simultaneously up as high as you can. It's a lower back and butt work out
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    Feb 08, 2007 11:52 PM GMT
    old school free weights squat rack, get a realible spotter, basic squats break parrallel, ass out, back curved and arched, and paramid the weight....
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    Feb 09, 2007 4:01 PM GMT
    hey there...

    straight bar squats and lunges... also hack squats are great...

    your gym may also have a kickback machine (not sure if that's what it's even called)... but that machine, in particular, isolates each glute muscle...

    Good luck to you!
    M
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    Mar 23, 2007 12:14 AM GMT
    just recently started doing stability ball wall sits.....you place stability ball between you and a wall, with shoulders and neck pinning the ball to the wall. slowly move into sitting position, rolling the ball with you until your upper legs are parallel with the floor. Hold. slowly roll back up to starting position and repeat...
    really too early to tell if this is helping, but you certainly feel the 'burn' in your glutes and thighs....
  • MisterT

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    Mar 23, 2007 1:14 AM GMT
    Squats, hack squats, front squats(where bar rests against upper chest supported by your arms crossed parallel to floor)in front of you, lunges and kickbacks all are good glute workouts, as is climbing stairs.