4 votes
Accepted

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

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 ...
Alec's user avatar
  • 18k
4 votes
Accepted

How varied should a strength training workout be?

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 ...
FenryrMKIII's user avatar
  • 1,210
4 votes
Accepted

Does standing on one leg strengthen gluteus medius?

It will provide some benefit, but as a static hold, you will be training for a static position (general rule of thumb is that you improve what you train), the gluteus medius muscle is not the primary ...
Sean Duggan's user avatar
  • 9,136
3 votes

How important is it to train glute medius?

How important is it to train glute medius? I would say, follow the advice of your physiotherapist. You say you run into trouble when you don't stick to your exercise, so these seem to be working for ...
melvio's user avatar
  • 362
3 votes
Accepted

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

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 ...
POD's user avatar
  • 6,171
3 votes
Accepted

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

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 ...
C. Lange's user avatar
  • 4,588
3 votes

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

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 ...
C. Lange's user avatar
  • 4,588
2 votes

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

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 ...
Kaszanas's user avatar
  • 193
2 votes

How to tackle weak glutes?

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 ...
David Scarlett's user avatar
2 votes

How to tackle weak glutes?

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 ...
stew.nesc's user avatar
2 votes

How can a glute be developed to twerk?

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 ...
David Scarlett's user avatar
2 votes

Straddle position

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 ...
MJB's user avatar
  • 4,161
2 votes
Accepted

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

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 ...
David Scarlett's user avatar
2 votes

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

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 ...
Andy's user avatar
  • 3,717
2 votes
Accepted

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

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 ...
POD's user avatar
  • 6,171
2 votes

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

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 ...
David Scarlett's user avatar
1 vote
Accepted

Glute exercises for someone with degenerative disk disease

Belt Squat: These can be hard to set up, but they're very helpful for this kind of thing. I've done them with lower-back injuries and was able to perform them pretty well with a surprising amount of ...
DeeV's user avatar
  • 8,459
1 vote

Good workout plan?

The limiting factor here will be other body parts. (Lower back, joints, hamstrings) This is a large amount of volume for the glutes, but it also involves other muscles. 4 sets for 3 days in both ...
Damiyen Gee's user avatar
1 vote

Bodyweight glute training progression?

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 ...
Piper's user avatar
  • 556
1 vote

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

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 ...
Curiosity's user avatar
  • 231
1 vote
Accepted

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

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 ...
Ryan Mortensen's user avatar
1 vote

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

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 ...
MikeDTech's user avatar
1 vote
Accepted

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

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 ...
Chris 's user avatar
  • 1,358
1 vote

Leg glute pushdown vs. leg press for glutes?

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 ...
max's user avatar
  • 222
1 vote
Accepted

Sore glutes from running

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 & ...
Mike-DHSc's user avatar
  • 2,817
1 vote

ankle weights for glutes

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 ...
user26155's user avatar
  • 391
1 vote
Accepted

Quadriceps pain after hip bridges excercise

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 ...
John's user avatar
  • 6,972

Only top scored, non community-wiki answers of a minimum length are eligible