Glutes are the biggest muscle on our body. I know that someone is going to suggest leg press or the squat for working them, but I am seeking an exercise, primarily with weights, that hits your glute muscles. I would prefer if not to be the bridge because the position looks uncomfortable. Any exercises to bulk glutes?
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Why are you avoiding the squat?– joaoCommented Aug 14, 2015 at 22:09
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I'm not avoiding the squat, in fact I squat 3 times a week. I'm just wondering about a specific exercise that hits the glutes, and squats focus on the quads more.– Rob SterachCommented Aug 14, 2015 at 22:10
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Indeed. I wouldn't worry too much and just focus on progressing with the squat and the glutes will follow naturally. Nevertheless, I see lots of people (mainly girls) doing glute exercises for instance in the smith machine.– joaoCommented Aug 14, 2015 at 22:24
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1 Answer
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 your ankle) bird dogs or the glute ham device.
The barbell glute bridge is far-and-away superior to both of those for glute development. It's not that uncomfortable once you get it figured out.
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I find all the discomfort goes away when I combine a bar pad and a folded up yoga mat and keep the bar locked into my hip crease.– Alex LCommented Aug 15, 2015 at 23:23