Glute Specific Work

[romaleos]

American hip thrusts, or regular weighted hip thrusts. American is when you just move up on the bench with your body, I am talking the posotion of your body.
I do these too. They are the best to do after deadlifting.

This is hands down the best.

I like both back against a flat bench and flat on the floor.

 

[Devika]

Hip thrusts
Sumo squats
Lunges
Bulgarian split squats with a longer stance to target the glutes
Kick backs
Resistance bands are amazing to do pulse squats, kick backs
Hmmm
Stiff legged deadlifts
One leg deadlifts
Romanian deadlifts

when it comes to glutes I like to do high reps and low reps. Always squeeze. If it doesn't burn, you're not doing it right.

 

[Whoremoans]

For me the deadlift variations work wonders. Stiff legs, conventional, sumo, deficit, etc. That and doing squats with my normal wide stance gave me plenty of booty meat.

 

[Whoremoans]

Hip thrusts
Sumo squats
Lunges
Bulgarian split squats with a longer stance to target the glutes
Kick backs
Resistance bands are amazing to do pulse squats, kick backs
Hmmm
Stiff legged deadlifts
One leg deadlifts
Romanian deadlifts

when it comes to glutes I like to do high reps and low reps. Always squeeze. If it doesn't burn, you're not doing it right.

Is that you in your avi? If so, hi my name is whoremoans, where you from bby gurl?

 

[jJjburton]

I like both back against a flat bench and flat on the floor.

How much weight you hip thrust.

I got 400 once. I usually do 265-315 ten times.
Or do less with paused reps at top. It contects the muscle soooo much. I basically cramp.

 

[romaleos]

How much weight you hip thrust.

I got 400 once. I usually do 265-315 ten times.
Or do less with paused reps at top. It contects the muscle soooo much. I basically cramp.

LOL 135-185 till it burns. Never have thought to having a 1rm hip thrust. May need to train that now if ever I got a BBW on cowgirl.

 

[jJjburton]

LOL 135-185 till it burns. Never have thought to having a 1rm hip thrust. May need to train that now if ever I got a BBW on cowgirl.

lol. I did that recently(hypertrophy 185) because I switched my routine. But kids in my school were doing 500-600. This was when my 1rm was 135 lol. I was jealous. But it definatly does help in that depeartment also(sex). I got one huge super thrust and I am done, i finish. HAHAH jp

Try it, do like your 5 RM. It kills the hips if you place the bar wrong on your body. You need a cover/pad. It still sortof hurt. But you really feel a good contraction. You obviously know to make a 90 degree with your legs. But for other people that's what you do. Body basically parrellel.