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9

According to exrx.net the barbell split squat primarily targets the glutes and utilizes other hip and leg muscles as synergists. They show that the common form of the back squat, using a high-bar placement, targets the quads primarily, using the glutes as synergists. However, using a powerlifting-style low-bar just-past-parallel back squat targets the ...


6

Welcome to the community! As you may know, the glutes are the largest and most powerful muscles in the human body. Some exercises, if performed with proper form, simply can't be done without major glute activation. Based on your complaints, here are a few of things I've identified that are standing in the way of you getting the results you want with your ...


4

There are plenty of glute exercises you can do without having to bend your knees very far or putting too much pressure on your knees. Stiff Legged Deadlift - Primarily a hamstring exercise, it also targets glutes and lower back. Glute Bridge - Can also be done with as a Barbell Glute Bridge, or done with feet elevated on a Bosu ball or step. Butt Blaster ...


3

There are several things you can do, just know that in a raw squat (no squat suit or compression briefs) the glute involvement is primarily at the bottom, and the hamstrings are only moderately used. With a squat suit, the leverages change and loading the hamstrings is more important. That said, the glute and hamstring activity is still ...


2

Do bird-dogs without lifting your arms. From the quadruped position, lift one leg straight back so it is parallel to the floor. Lower it back to the ground. Repeat with the other leg. For maximum results, place a dowel rod on across your lower back and do the exercises without the dowel falling off. Focuses on activating glutes without rotating hips. ...


2

If you are looking to "turn your pear (shaped behind) into a sweet tight peach," as Callan Pinckney puts it, you may find Callanetics or Pure Barre helpful. See this q/a. These exercises use small repetitive isometrics that give a higher more compact buttocks. They also target the core muscles. Here is an example of one of the exercises targeting the ...


1

From Bret Contreras (a.k.a. The Glute Guy): Squatting, deadlifting, and lunging, can make the glutes sore but they don't strengthen the glutes much. They target the quads and erector spinae. Even box squatting, walking lunges, and sumo deadlifts don't activate much glute in comparison to the exercises below. Basically you could do weighted (on ...


1

You might want to ask a trainer or physical therapist type person. Even just asking a personal trainer for 30 seconds of free advice in a gym would probably be fine. I'll hit those guys up sometimes when I need someone to check my form. Generally when you feel pain in your knee during a stretch it's because you're performing it incorrectly. Some very ...



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