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openmymind
(@openmymind)
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04/03/2020 11:24 am  

Hi,

I'm trying to build strenght and power in my glutes, I'm not a BB just a triathlete, but I guessed this is a better place for this question than the endurance board...

what are the best lifts to buid strength and power in the glutes? I prefer multijoint lifts such as squats over isolated ones...

omm


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ready2explode
(@ready2explode)
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Posts: 366
04/03/2020 11:45 am  

Pressing leg motions that are deep, such as deep squats (ass almost to ground), deep lunges, etc. By doing so, the stress is moved from the quads to the hamstrings & glutes.

"In any contest between power and patience, bet on patience."
~W.B. Prescott

"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."
~Albert Einstein


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openmymind
(@openmymind)
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04/03/2020 12:13 pm  
Posted by: ready2explode
Pressing leg motions that are deep, such as deep squats (ass almost to ground), deep lunges, etc. By doing so, the stress is moved from the quads to the hamstrings & glutes.

thanks r2e,

isn't that too stressful to the knees and/or lowerback?


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ready2explode
(@ready2explode)
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04/03/2020 12:35 pm  

It's actually less stressful on the knee, just be sure not to get so low that you need to relax the knee. I can get you scientific proof to back this up, I'm just in a hurry at the moment.

I've never heard that going lower was any more stressful on the back, but drop the weight a bit to make sure. My father had lower back problems. I put him on a squat routine that included going well below parallel and it's served him well.

"In any contest between power and patience, bet on patience."
~W.B. Prescott

"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."
~Albert Einstein


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openmymind
(@openmymind)
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Posts: 7
04/03/2020 1:02 pm  
Posted by: ready2explode
It's actually less stressful on the knee, just be sure not to get so low that you need to relax the knee. I can get you scientific proof to back this up, I'm just in a hurry at the moment.

I've never heard that going lower was any more stressful on the back, but drop the weight a bit to make sure. My father had lower back problems. I put him on a squat routine that included going well below parallel and it's served him well.

ok thanks, I'll give it a try

I'm quite certain after this talk that I really need to work the glutes, I have to drop the weight more than 30% to go below parallel. I guess that means that my quads are much stronger than my glutes.

omm


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ready2explode
(@ready2explode)
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04/03/2020 1:25 pm  
Posted by: openmymind
I guess that means that my quads are much stronger than my glutes.

Chances are good that your quads are stronger than your glutes and hamstrings.

Don't worry about dropping the weight that much. You'll be able to build back up fairly quickly.

"In any contest between power and patience, bet on patience."
~W.B. Prescott

"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."
~Albert Einstein


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porksoda87
(@porksoda87)
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04/03/2020 1:51 pm  

http://www.tmuscle.com/free_online_..._glute_training

The author has an MVC chart to show the activation levels during various exercises.


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Bananaman
(@bananaman)
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04/03/2020 2:09 pm  

i know a guy that did a study on this, he got weight lifters to do different lifts then put them into an MRI scanner to see which muscles were most activated- he reckoned deep squats using a trap bar was best for glutes. He choose not to publish it because of the nature of competition in the sport he was also involved in. MOFO!


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porksoda87
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04/03/2020 2:41 pm  

...MOFO? I believe everybody has access to this info, just thought I was pass it along.

I didn't put this on here to prove you wronge. The bottom half of a squat certainly activates the glutes and should be a part of any program geared towards glute development. If you read the article it thouroughly explains why taking a multi-angular approach to glute training is superior to just squats and deads.

Wouldn't a squat with a trap bar technically be a deadlift with a trap bar? Correct me if I'm wronge. The MVC chart actually shows deadlifts being one of the best glute exercises in the bilateral axial semi-straight leg category.


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