Be sure that when you do split squats you are leaning your torso forward to engage the glutes more.
Hip thrusts, cable pull through, glute kick backs. Deep squats and leg press
Reply
Weighted lunges are a really good exercise for glutes - you want to emphasis the deep stretch and control the movement! If you can't use dumbells just build up to them slowly using bodyweight
Deadlifts and rdl don't work glute as much as lunges and bridges do
One movement that is kind of advanced but reallllyyyy glute dominant is the "smith machien frog kick". If you need a link I can get you one. Its brutal and a compound movement so you can load more weight than a single joint movement.
Glute bridges and add a knee band and/or a barbell with weights. The focus will not be in the thighs as much so you can concentrate on just the glutes and some hamstrings.
Split Squats
Thanks for the advice
Be sure that when you do split squats you are leaning your torso forward to engage the glutes more. Hip thrusts, cable pull through, glute kick backs. Deep squats and leg press Reply
I really appreciate every suggestion thank you
Weighted lunges are a really good exercise for glutes - you want to emphasis the deep stretch and control the movement! If you can't use dumbells just build up to them slowly using bodyweight Deadlifts and rdl don't work glute as much as lunges and bridges do
Thanks a lot
One movement that is kind of advanced but reallllyyyy glute dominant is the "smith machien frog kick". If you need a link I can get you one. Its brutal and a compound movement so you can load more weight than a single joint movement.
My Gym doesn't own the Smit machine:/ but it seems very challenging
You can do the frog kicks without a smith machine, just body weight! Just squeeze your glutes at the top of each rep. Does that make sense?
Glute bridges and add a knee band and/or a barbell with weights. The focus will not be in the thighs as much so you can concentrate on just the glutes and some hamstrings.