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Post by pig on May 9, 2011 8:44:48 GMT -5
Per Deb's request I am posting a thread about how to build up your ASS or glutes.
I don't know of any guys who specifically work the glutes on their own as a regular part of their workout as they get plenty of stimulation from the following:
Dead lifts (will cover on a different thread at some later time)
Squats (already covered)
Stiff legged dead lifts. If you're unfamiliar with these they are one of the best exercises for your hamstrings and glutes:
Here's some other great exercises for those seeking to add some size and shape to their behinds:
Good mornings:
Standing hip abductions:
Note, you can do them facing the pulley and bring your leg straight back for more glute involvement.
Reverse hyper extensions:
They also have specialized benches and machines for this movement.
One legged squats
Lying hip abduction
Kneeling hip abduction
You can also kick your leg directly backward instead of to the side.
Another variation of above the bird dog:
Hip thrusts:
Enjoy!
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tractor
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Post by tractor on May 9, 2011 8:50:40 GMT -5
I like watching the hip thrust.  Anyway, I would think that doing squats would help keep your glutes nice a firm. |
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Post by pig on May 9, 2011 8:52:19 GMT -5
Yes, Tractor but a lot of women and those posting here aren't hardcore and these exercises are great for them.
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busymom
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Post by busymom on May 9, 2011 8:54:52 GMT -5
My glutes are nearly PERFECT. I need exercise suggestions for my thighs (blame it on the kids)! Any suggestions? |
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Formerly SK
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Post by Formerly SK on May 9, 2011 12:30:03 GMT -5
My glutes are fabulous...unfortunately it is the inches of fat on top of them that need work.  |
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Miss Tequila
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Post by Miss Tequila on May 9, 2011 15:01:34 GMT -5
My glutes are nearly PERFECT. I need exercise suggestions for my thighs (blame it on the kids)! Any suggestions? That's where I need it! |
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Post by jarhead1976 on May 9, 2011 15:21:33 GMT -5
If it wasn't for my billfold and 2 napkins in my back pockets I wouldn't have an ass!!!! |
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Artemis Windsong
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Post by Artemis Windsong on May 9, 2011 15:39:59 GMT -5
An easy exercise to do anywhere is just tighten and relax your glutes. You can do both cheeks, alternate opposite cheeks and do them seated or standing. The seated lift your body weight.
Another squat variation is the piston or one legged squat with the opposite leg/foot lifted out in front of the squat leg.
The bar on the smith can be used to hold on to for balance and no additional weight is used for a one-legged squat.
Because of balancing with heavy weight issue, I do these on the leg press machine. Then I just use one leg to press.
skinnykids, you are right. Our bodies are perfect save for the fact we have added layers of fat on and through our muscles.
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DebMD (banned)
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Post by DebMD (banned) on May 10, 2011 20:13:52 GMT -5
Pig....Thanks
Do you have an ASS ROUTINE? If so what is it? I don't think I have time to do all those vids you posted.
Some men are t!ts, ass, or leg men !!!<--Threads on ALL of these.
Please Mr Pig
With good short workouts I want to move each muscle group in 3 separate ways.
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Sammy
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Post by Sammy on May 10, 2011 22:37:06 GMT -5
With good short workouts I want to move each muscle group in 3 separate ways.
You forgot the other muscle group, your mouth. Moving each muscle group in 3 separate ways could be very painful so make sure you mouth is in good working order for the screams.
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DebMD (banned)
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Post by DebMD (banned) on May 11, 2011 13:25:08 GMT -5
With good short workouts I want to move each muscle group in 3 separate ways.You forgot the other muscle group, your mouth. Moving each muscle group in 3 separate ways could be very painful so make sure you mouth is in good working order for the screams sucking off.
HahahahahStalking ME...ehhhh???
Ask PIG for a geriatrics workout for you....just name YOUR body part...
Post something where I can gain respect for you.[/color] . |
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DebMD (banned)
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Post by DebMD (banned) on May 11, 2011 13:32:54 GMT -5
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And stop ruining threads with ANY bullsh!t stuff you have to say towards me.
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ՏՇԾԵԵʅՏɧ_LԹՏՏʅҼ
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Post by ՏՇԾԵԵʅՏɧ_LԹՏՏʅҼ on May 11, 2011 13:43:22 GMT -5
Deb! You've made some pretty snarky comments to Sam yourself in the past - LET IT GO!!
SL Mod EE
(And while I'm here, there's no reason for you to enlarge your font size).
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Deleted
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Post by Deleted on May 11, 2011 13:44:55 GMT -5
Hey Deb, how about taking the venom somewhere else.
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Post by pig on May 11, 2011 13:47:30 GMT -5
Stop hating on my ass thread.  |
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DebMD (banned)
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Post by DebMD (banned) on May 11, 2011 14:13:51 GMT -5
Pig, WE were doing just fine before the RUDE interruption...
Now you see what I mean about folks interrupting a thread!!!
Now let's continue...
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DebMD (banned)
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Post by DebMD (banned) on May 11, 2011 14:18:52 GMT -5
I don't have a Smith
and still want to do the squat but don't have the upper body strength yet.
Thought of flipping the bar on edge.
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DebMD (banned)
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Post by DebMD (banned) on May 11, 2011 14:22:16 GMT -5
Deb! You've made some pretty snarky comments to Sam yourself in the past - LET IT GO!! SL Mod EE |
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Post by ՏՇԾԵԵʅՏɧ_LԹՏՏʅҼ on May 11, 2011 14:24:44 GMT -5
Deb: What part of "LET IT GO" didn't you understand ??  (And you're STILL enlarging your font when it's unnecessary! You were told how to adjust your page or change your zoom to be able to read the standard size font) SL - Mod EE |
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DebMD (banned)
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Post by DebMD (banned) on May 11, 2011 14:36:46 GMT -5
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I want a VENUS butt in 6-8 months !!! Tell me what to do.
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Formerly SK
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Post by Formerly SK on May 12, 2011 9:21:29 GMT -5
Pig - my knees have been giving me trouble the past few weeks so I have been afraid to go to the gym (I can't even cross my legs when I'm sitting). But I went last night and did the stiff legged DL and good mornings and it was AWESOME!!! Thanks so much for posting those links! And I see a PT next week to hopefully get my knee issues resolved.  |
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Post by pig on May 12, 2011 9:34:43 GMT -5
Great SK!! Glad to hear that!
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DebMD (banned)
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Post by DebMD (banned) on May 12, 2011 11:00:49 GMT -5
I'm afraid to try the good morning move with a weight 'cause I don't think my back is strong enough.
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Anyway, I would think that doing squats would help keep your glutes nice a firm.
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