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MuscleDog For Women > Article Discussion > Glorious Glutes
Glorious Glutes
Squats, reverse hyper extensions, and dead lifts are great exercises however I would not consider a lunge, single leg bridge, or kick backs supplemental because they do target your glutes. The article was called “Glorious Glutes”.. You are trying to target the glutes..
When talking about lower body exercises, then yes, bridges and kick backs are supplemental because they target one muscle group unlike the squat and dead lift.
When talking about lower body exercises, then yes, bridges and kick backs are supplemental because they target one muscle group unlike the squat and dead lift.
llulko, you have a point that lunges, kickbacks and especially bridges are great exercises for activiating your glutes, but i think jon makes a great point about the big lifts. these compound lifts aren’t relied on enough and you are able to use a far larger load with the big compound ones than you can possibly use with the other exercises. the name of the game is work and the overall workload provided by the big movements really trumps the output of the “supplemental” ones
Thanks Pete, that is exactly my point! Particularly with squats, you need to make sure you use proper form and
go all the way down, ass-to-grass as we like to say, but the
glute and posterior chain recruitment you get from the big lifts is stellar. You see girls in the gym doing the stupid little pansy exercises on the thigh machine, the butt press thingy, doing lunges with a 20 pound barbell accross their backs, but the fitness competitors with the most amazing asses focus on the heavy lifts.
go all the way down, ass-to-grass as we like to say, but the
glute and posterior chain recruitment you get from the big lifts is stellar. You see girls in the gym doing the stupid little pansy exercises on the thigh machine, the butt press thingy, doing lunges with a 20 pound barbell accross their backs, but the fitness competitors with the most amazing asses focus on the heavy lifts.
you guys have a point that the big lifts should be the focus, but i know when i want to really blast my glutes i work like llulko and most other girls and use a ton of lunges and bridges. you can actually load up a ton of weight on bridges and these activate your glutes better than almost any other exercise. i do love doing deadlifts and making sure to squeeze my buns at the top though!
Lunges are great for the glutes. I’ll give ya that one. But I greatly prefer “big” lifts as opposed to other glute exercises, like bridges, rear leg raises on all fours, etc. The reason I prefer squats and RDLS and (to a lesser extent) lunges, is that glutes are only as good as the support network around them. So your ass is strong. Who cares? You won’t be able to do a darn thing with it if your lower back, core, hamstrings, and the rest of the support network can’t keep up. The “big” lifts not only work your tooshy…they work everything else that has to keep up with it (And they give you a more well-rounded, proportionate appearance.).
It’s all about bang for your gym minute, and I’m sorry, but bridges and the like just don’t cut it for me. Plus, there’s so much room for mistakes in technique with the other exercises that make them virtually useless. if you have impeccable technique, yeah, they work (sort of), but squats et al will have my vote any day.
It’s all about bang for your gym minute, and I’m sorry, but bridges and the like just don’t cut it for me. Plus, there’s so much room for mistakes in technique with the other exercises that make them virtually useless. if you have impeccable technique, yeah, they work (sort of), but squats et al will have my vote any day.
yeah, i’m a huge jamie eason fan too, you can’t tell me she doesn’t squat or deadlift.
another great workout for glutes is sprinting. i can attest to the impact sprinting can have on your glutes and hamstrings, i’m feeling mine right now after a great HIIT workout. look up images of track stars and sprinters and you’ll see some of the nicest butts in the biz.
another great workout for glutes is sprinting. i can attest to the impact sprinting can have on your glutes and hamstrings, i’m feeling mine right now after a great HIIT workout. look up images of track stars and sprinters and you’ll see some of the nicest butts in the biz.
I think everyone misread my post…
I am not disagreeing with any of you…. I agree that doing big lifts and compound exercise are more beneficial then lunges, bridges, kick backs ect.
However, the point of my post was that the article was called Glorious Glutes.. Not glorious quads, hamstrings, lower back, or over best exercise for fat burning.
If you write an article which targets only your “GLUTES” (glorious glutes) then I wouldn’t say lunges, bridges or kick backs are supplementary work. In that cause supplementary work would be hitting other stabilizer muscles such as your ad/abductors, hamstrings ect….
If I had to choose doing compound movements as opposed to single muscle groups I certainly would pick compound big lifts because you get more bang for your buck….
Spitz and jesterno…
I agree with you… I wish there were more girls in the gym doing big lifts like myself…. There are maybe 3 girls in my gym that attempt to deadlift or squat.. It is sooooo un motivating!!!!
Gymclass…
It is really creepy when old nasty men stare at me while I crush the big weights lol. They literally stand and watch through my entire set… WHAT A MOOD KIILER
Oh.. the best part is when they attempt to have a conversation with me while I am squatting more then my body weight… ARE YOU FREAKIN SERIOUS…
And yes, Jamie Eason has an awesome body! she is tiny, ripped, curvy and feminine looking..
I am not disagreeing with any of you…. I agree that doing big lifts and compound exercise are more beneficial then lunges, bridges, kick backs ect.
However, the point of my post was that the article was called Glorious Glutes.. Not glorious quads, hamstrings, lower back, or over best exercise for fat burning.
If you write an article which targets only your “GLUTES” (glorious glutes) then I wouldn’t say lunges, bridges or kick backs are supplementary work. In that cause supplementary work would be hitting other stabilizer muscles such as your ad/abductors, hamstrings ect….
If I had to choose doing compound movements as opposed to single muscle groups I certainly would pick compound big lifts because you get more bang for your buck….
Spitz and jesterno…
I agree with you… I wish there were more girls in the gym doing big lifts like myself…. There are maybe 3 girls in my gym that attempt to deadlift or squat.. It is sooooo un motivating!!!!
Gymclass…
It is really creepy when old nasty men stare at me while I crush the big weights lol. They literally stand and watch through my entire set… WHAT A MOOD KIILER
Oh.. the best part is when they attempt to have a conversation with me while I am squatting more then my body weight… ARE YOU FREAKIN SERIOUS…
And yes, Jamie Eason has an awesome body! she is tiny, ripped, curvy and feminine looking..
I find it interesting that for the most part every single exercise with the exception of the reverse hyper is a lift that is loaded vertically squatting, deadlifting, RDLs but if you look at the direction of the glutes fibers and which way they move the joint its definetly a more horizontal action.
I think those are poor choices if your goal is to train the glutes, sure some people will get a good training effect in the glutes from squats and deadlifts etc but for the most part your glutes may not come into play very much on those exercises.
For example how much horizontal displacement of the hips is there when doing “ass to grass squats” I bet if you look at it from the side its not very significant and certainly not nearly as much as when doing a glute bridge or hip thrust.
Not to mention sprinting!
Just my two cents though.
I think those are poor choices if your goal is to train the glutes, sure some people will get a good training effect in the glutes from squats and deadlifts etc but for the most part your glutes may not come into play very much on those exercises.
For example how much horizontal displacement of the hips is there when doing “ass to grass squats” I bet if you look at it from the side its not very significant and certainly not nearly as much as when doing a glute bridge or hip thrust.
Not to mention sprinting!
Just my two cents though.
I agree with you llulko.
I think we need to look at how the glutes function in order to develop them. Firstly the fibers run more horizontal then vertical which means the action is going to be more forward and backward.
I am convinced the best way to train your glutes is to use a hip thrust or single leg hip trust with weight.
Squats, deadlifts and the like just don’t have that profound of an impact on the glutes from what i’ve seen and experienced. That doesn’t mean that some people can’t develop glutes from those exercises but it is certainly faster with hip thrusts.
One thing I think people miss is that you still need to overload the muscles with resistance. Simply doing unweighted glute bridges is not enough, how strong could you get from curling a broomstick?
My two cents
I think we need to look at how the glutes function in order to develop them. Firstly the fibers run more horizontal then vertical which means the action is going to be more forward and backward.
I am convinced the best way to train your glutes is to use a hip thrust or single leg hip trust with weight.
Squats, deadlifts and the like just don’t have that profound of an impact on the glutes from what i’ve seen and experienced. That doesn’t mean that some people can’t develop glutes from those exercises but it is certainly faster with hip thrusts.
One thing I think people miss is that you still need to overload the muscles with resistance. Simply doing unweighted glute bridges is not enough, how strong could you get from curling a broomstick?
My two cents
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