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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 ...


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The barbell hip thrust is legitimately an amazing exercise for the glutes. I highly recommend you look into that, and try to get accustomed to it. As for hamstrings, one of my favorite exercises is the Romanian Deadlift, but since you disqualified it, another good option is the Physio Ball Leg Curl. A good demonstration can be seen here. It allows for some ...


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Everyone is different. There is no recipe only guidelines and common sense. Then it's up to you to adapt to your feelings and evolution. Or at least it should be like that. Variety is good because most of the time a variation will work primary movers and stabilizers differently. You will make yourself more balance and less injury prone. Consistency is ...


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To understand how to correct the problem, it often helps to think carefully about what, exactly, might be happening. But in summary, it may help to: take a shoulder-width stance, externally rotate your feet—slightly, but not excessively, allow the knees to go over the toes, squat to the ankles (i.e. sit down, not ‘back’), maintain neutral anterior pelvic ...


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The issue seems to be that you've got varied flexibility between the two sides of your hips. I'm not certain if one is more flexible than the other or if one is more inflexible than the other but it doesn't quite matter. From personal experience, I can think of two things that inadvertently have affected my hips: Sitting on a thick brick of a wallet. ...


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I've performed natural glute ham raises as a substitute. They're like GHRs but with a fall/push-up at the end. When I first did them I had a partner holding my ankles but after that, I also had to get creative. I placed the barbell on the inside of the lowest power rack height setting. This places the barbell somewhere > 6" off the ground and then I loaded ...


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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 important--...


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While You're using the muscles and they're loaded the same neural pathways responsible for sensing discomfort are used to stimulate the muscles (or so I've read in Becoming Supple Leopard by Kelly Starret). I think it also depends on the ratio of different fiber types that were used in the movement. Research has suggested that postural and phasic ...


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Your glutes will develop in proportion as you get bigger and stronger. You don't need to worry about isolating them. At 168cm and 60kg, with a 90kg squat, you still have a long way to go. Under the assumption that you are male and under 50 years old, you should be able to add 2.5kg to your squat every workout, and add 5kg every time you deadlift. If you can'...


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Heavy squats, lunges and Pistol Squats (with added weight). You don't need more. If you increase the added weight of those exercises from time to time and always perform them with perfect execution you will see results in your glutes. I can give you the following tips (but I am not sure if you are already doing them, sorry if you are). Maybe you are ...


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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 ...


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You need to be genetically predisposed towards storing fat on your buttocks, and then you need to have a sufficiently high body fat percentage to have a fat butt. It's not something that can be trained in the gym, as muscle doesn't jiggle.


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These issues might be related to the each other because your hamstrings and glutes work together in many movements and they are the main muscles (along with quads) that make hip / leg movement possible. So there might be a connection there. I am unable to fully straighten my legs ( lack of hamstring flexibility? ) Yes, this seems to be a hamstring ...


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It sounds like you're getting mixed up between two different uses of "pelvic tilt". In the context of the article you linked, "pelvic tilt" refers to rotation (movement) of the pelvis in space, while the femurs are fixed in position. This is what is supposed occur in the movement of a Romanian deadlift - the legs remain still while the ...


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Most importantly you have to make sure you are (back)squatting below paralell and with a fairly wide stance: "Squats Don’t Work Your Glutes (Because You’re Squatting Wrong)". Make sure you do not use too heavy weights. If you use too heavy weights; your body will shift the weight forward onto the stronger quads to accomplish the task you give it. ...


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To answer your question plainly: no, the gluteus maximus is not the only muscle that can accomplish hip extension in this position. All three hamstrings muscles—semitendinosis, semimembranosis, and biceps femoris—are bi-articular, originating on the ischial tuberosity of the hip bone, and inserting on the medial surface of the tibia or lateral surface of the ...


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A 2019 study measuring lower limb hypertrophy after a training program consisting of full squats (to the point where the thighs are parallel with the ground) or half squats found that full squats were vastly superior to half squats for glute hypertrophy.1 There's some EMG evidence showing that the glutes aren't particularly active at the very bottom of a ...


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One of my favorite glute exercises with progression options are the bridge. You can do a simple bridge, then go to single leg, then elevate your legs, then elevate a single leg. Elevating your legs on an unstable surface (bosu ball) adds even more difficulty There are other glute bodyweight exercises such as split squats. You can add a deficit or elevate ...


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If you squat with proper form - sitting back as you squat down and pushing through your heels rather than leaning forward onto your toes - and if you go ATG, backsquat will always work the glutes more than quads. If you can't go ATG due to ankle mobility, use weightlifting shoes or a plate under your heels. Front squat loads the quads up more when done ...


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I think I have determined what this sensation is. It is definitely declining as I continue to train, even with more weight, and was likely a result of me being new to this type of lift. In the same way that runners get pain in the connective tissues of their leg muscles, known as 'shin splints', I was getting this in my glutes' tendons from the tensions I ...


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The Piriformis is a bit different than most muscles. It changes from EXT RO to a INT RO when you Flex your Hip above 90 degrees. There are quite a few ways to stretch this, and a ton of images on google that are backwards or just confusing. Stick to the basics.


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The two approachs are different in one important respect: In the seated version, as you can see in the picture, the person is flexed forward in their lower back. Now, through out the exercise universe, forward flexion is vastly over represented. Whether we are talking about weight lifting or Yoga or cycling, people spend the large majority of their ...


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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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This machine is moving the glute through a bigger range of motion than a leg press machine, where the glute does not maximally contract (maximum hip angle is only about 90 degrees, which is at the top of the motion).


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Pain and numbness always results from either blood vessel or nerve compression /restriction. You’re describing a classic presentation - movement followed by tight musculature along with pain & numbness. Based on the region the majority of these cases are related to a tight Piriformis. Why not the Glutes? Typically, your hip abductors (Glute Min ...


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Ankle weights are mainly useful for abs by making Toes to bar, L-sits, and Hollow holds harder, they can also be used for glutes and hamstrings (Reverse hyperextensions, and Arch holds) and if you are there, you can also make your handstand pushups harder with them


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To "activate" a muscle you need to actively isolate and tense it, that is what "mind-muscle contraction" is (similar to when someone writes the word kegals on the internet and the reader will consciously be able to think about and do them. Its that thinking and contracting that is important. The pain in your quads may be due to tight hip flexors, a common ...


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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 ...


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