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Questions tagged [glutes]

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1 answer
57 views

What does it mean to "activate" glutes (focus on biology, not specific exercises)?

Especially for runners, you find plenty of advice to "activate" glutes - the logic seems to be that those muscles are usually switched off for most of the time (i.e., when sitting in front ...
0 votes
1 answer
135 views

Glute exercises for someone with degenerative disk disease

I have degenerative disk disease in my low back. I've been weight training for over 30 years and I've had degenerative disk disease for about 10 years. I've adjusted my training over the years as it ...
2 votes
0 answers
32 views

How can I keep fit whilst having tendonopathy in my glute?

I have tendonopathy in both my glutes but especially my right one. If I can’t do running for a while and Bigg impact things, how do I keep fit and still do cardio? Can I do any HIiT workouts still? I ...
1 vote
0 answers
32 views

Cue to do posteriorly tilt pelvis for in hip thrust

I am watching some hip thrust tutorial, and a cue that is said is to posteriorally tilt the pelvis when donig the movement. For some reason, I can't figure out how to do this. Could someone give me a ...
0 votes
1 answer
98 views

Good workout plan?

Is this a good glutes workout plan? Monday: Hip thrusts: 100 kg KAS glute bridges Romanian deadlift: 70 kg Abduction machine: 170 kg Reverse lunges smith machine: 45 kg Step ups smith machine: ...
4 votes
1 answer
796 views

Does standing on one leg strengthen gluteus medius?

Many people who work office jobs and live sedentary lives end up having weak gluteus medius muscles, which can have consequences such as poor form when jogging or running. With stand-up desks growing ...
3 votes
0 answers
237 views

How NOT to be Afraid of Using Glute-Ham Raise (GHR) Machine

Some background: I've been into bodybuilding for a few years, but only 2 months ago I started to go to a proper gym with a proper trainer. For a full-month my trainer checked me up of my muscles, ...
5 votes
2 answers
266 views

How important is it to train glute medius?

I seem to always have weak glutes, and have simply got into the routine of doing exercises like banded clamshells and donkey kicks a couple times per week. If I don't stick to doing them, I then run ...
1 vote
1 answer
71 views

Reverse hip raises with weight on legs

After doing reverse hip raises for a few days, I am finding that to feel any tension in the legs, I need to hold the position for a long time. This quickly gets boring. So I want to increase the load, ...
2 votes
1 answer
286 views

Does it make most sense to do deep or shallow squats if your focus is glutes?

In Russian, we have a saying, "The deeper you squat, the firmer your butt is" (in Russian, it rhymes, "Чем ниже сяд, тем крепче зад"). However, sumo squats are not deep at all but ...
5 votes
2 answers
2k views

What are the common causes for asymmetrical hips during the figure-four stretch?

In this photo I am relaxed and standing on one leg. I am not pushing or holding my knee down. I should have taken the picture without my hand resting on my knee, but I didn't. This position does not ...
0 votes
1 answer
94 views

Bodyweight glute training progression?

Squats have some decent bodyweight progression. But the squat is a vertical upward movement and the glutes deal with lateral and forward movements. Hence why the squat is for hips and quads and the ...
0 votes
1 answer
71 views

Straddle position

At this moment I am working on my straddle planche. I've noticed that when performing it I've got those 2 problems: I am unable to fully straighten my legs ( lack of hamstring flexibility? ) while ...
0 votes
1 answer
95 views

Do glutes necessarily posteriorly tilt the pelvis while extending the hips?

Here it is written that: With the femur well stabilized, activation of the hip extensors can also posteriorly tilt the pelvis. For simplicity, let's focus on glutes maximum. My questions are: If we ...
0 votes
5 answers
219 views

During squat (front & back), is it mechanically possible to work the glutes more than the quads? How?

Title says it all. I am quad dominant. Yeah, it's bad. Trying to re-imagine myself doing some of the main exercises such as the squat, I wonder if it's possible, even for glute dominant people, to ...
3 votes
1 answer
213 views

Is the glute max the only muscle activated during the pigeon hip extension?

So I have trouble activating the glute max on the left hip. For example when I do the donkey kick exercise with the right hip I can feel the glute max activating, and I also can squeeze it. But on the ...
3 votes
2 answers
230 views

Looking for a replacement excercise for hamstring curl/glute ham raise

I'm in the process of transitioning to a new powerlifting routine that prescribes either hamstring curls or glute-ham-raises as an accessory exercise. Those make perfect sense and would address some ...
2 votes
1 answer
191 views

How varied should a strength training workout be?

I want to do strength training so that I can increase the size of my glutes and thighs and tone my waist. I normally do a workout with about 12 exercises (4 exercises per body section) with a minute ...
1 vote
2 answers
713 views

Should one push or pull the leg when performing a piriformis stretch?

Should one push or pull the leg when performing a piriformis stretch? I have seen both versions: (image source (mirror)) (image source (mirror))
2 votes
2 answers
148 views

Is it typical for a person to feel discomfort while standing back up straight after a comfortable dead-lift set is completed?

After I complete some dead lifts, and lower the weight back to the ground and begin to stand back up straight un-weighted, I feel an uncomfortable stiffness (EDIT)in my lower back at the top of my ...
3 votes
1 answer
932 views

Is the seated piriformis stretch complementary or redundant with the supine piriformis stretch?

Is the seated piriformis stretch complementary or redundant with the supine piriformis stretch? Seated piriformis stretch: (image source (mirror)) Supine piriformis stretch: (image source (mirror))...
1 vote
1 answer
1k views

How can a glute be developed to twerk? [closed]

It seems that most people who are able to twerk have big glutes, not necessarily muscular but a big fatty. Is it necessary to have a fat deposits on glute muscles to be able to get the control?
1 vote
1 answer
78 views

Gluteus Medius doesn't feel like it is doing the work?

I'm currently trying to train my gluteus medius in order to provide a more stable stance while squatting. My knees feel kind of wobbly while doing such motions and I read that this would help. To ...
1 vote
2 answers
311 views

How to tackle weak glutes?

I noticed that compared to my overall body,my glutes look a bit small.(I find a full glutes look very athletic and supplement a good lower body look).Also I don't do any glute isolation as I don't ...
1 vote
1 answer
857 views

Leg glute pushdown vs. leg press for glutes?

I recently started leg glute pushdown using a Gravitron in order to develop my bottom a bit. I don't understand one thing though: what's the difference between this and leg presses? It feels pretty ...
1 vote
1 answer
334 views

Can you use the treadmill with APT? [closed]

Male, 16, 167 lbs. If I have anterior pelvic tilt, can I use the treadmill or will it worsen my situation? I’m trying to activate my glutes and hips (I can feel glutes, but can’t feel my hip at all), ...
0 votes
2 answers
187 views

ankle weights for glutes

i've been reading about ankle weights. And i was wondering if they really help for glute exercise. Also, if my thighs are gonna be bigger. If you have an experience, please, share!
2 votes
1 answer
3k views

Sore glutes from running

General question: why would the upper glute area (piriformis, gluteus minimus, gluteus medius) get disproportionately tight and sore from running? For me, the tightness and soreness in this specific ...
1 vote
1 answer
296 views

Quadriceps pain after hip bridges excercise

I have been doing hip bridges for the last two weeks (I exercise three times a week). I am not aiming to get a muscular body; I am just training to improve my body shape (I am not that fat). The ...
10 votes
0 answers
123 views

What are some abdominal exercises for a person with lack of a left iliac crest, left gluteal muscles, and scoliosis? [closed]

I've had a history with cancer, leaving me with no left iliac crest and minimal left gluteal muscles. Due to the surgery I have scoliosis as well. I am 20 years old and want to take care of myself ...
1 vote
1 answer
88 views

Exercises for glutes?

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 ...
9 votes
2 answers
3k views

How to activate glutes on a pear?

First off: I do not have access to a gym, nor do I have any money to buy any equipment. I own a pilates ball, a cheap-crap cross-trainer and a yoga mat. I don't know if there's anyone on here who can ...
0 votes
1 answer
190 views

Stretch glute without injuring knee

I have tight glutes and have been stretching using several poses, mainly pretzel and figure 4. However I have been getting pain in the outside of my knees doing these stretches. How can I stretch my ...
8 votes
1 answer
9k views

Does the Bulgarian split squat target the glutes better than normal squats?

Based on my observations, when I do Bulgarian split squats, they hit the glutes really nicely. In fact, even if I do the Bulgarian squat without doing regular squats, my glutes are very sore the next ...
1 vote
1 answer
619 views

Next to no glute / hamstring activation when squatting

What to do? Even when squatting without weight, I just feel like the quads are doing 99.8% of the work. Lately I've been having some discomfort while squatting with higher weights. Is there a way to ...
3 votes
0 answers
657 views

Is sitting cross legged good for anterior pelvic tilt? [closed]

i have some APT and associated knee clicking (the latter being the main issue). I believe i got this from cycling/muscle imbalances and lack of stretching. To try and cure this i've been doing ...
4 votes
1 answer
2k views

Glute exercises for someone with knee pain

I have comparatively weak gluteal muscles and need to start strengthening them up. Unfortunately, due to knee-issues, my doctor doesn't want me doing exercises where my knees go to or below parallel (...
2 votes
1 answer
440 views

Best stretching and strengthening exercise for Gluteal muscle

When I play games (3-4 hours) like Cricket or Basketball, my Gluteal muscles ache a lot. I've heard that swimming can help them stretch, but I can't swim (though I plan to learn) What other exercises ...