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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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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 ...


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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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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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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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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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