I am a 28 yr old female. I think curvy bodies are very attractive.
I'm just looking for some advice on how to train my glutes.
I do every glute related move I can think of (lunges, squats, bridges, lifts, kicks, etc etc) often with weights but almost never feel anything in my butt. I mostly feel the burn in my quads or hamstrings. I focus on my form and try to put the weight in my heels etc but it still doesn't seem to make a difference.
What should I do? Go heavier? Do more reps? Are some exercises more effective than others on targeting the glutes?
I dont have any barbells, but all kinds of dumbells.
I would be greatly appreciative if anyone could advice me on how to train my glutes, what to do to make them grow.
Thank you in advance!
I'm no expert by any means, but I do feel most of my glute soreness from deep/parallel barbell squats...
How about hip thrusts? They aren't the most comfortable exercise in the world, but if done correctly you definitely feel it in the glute.
basically you lay down on the floor. The bar (weighted or not is dependent on you) is over your midsection and you do a glute bridge. Focus on squeezing your butt cheeks together.
You can get a barbell and some plates for semi cheap at your local Play it Again Sports or used sports place.
Are you trying to gain mass? How's your diet? What are you sets/reps?
Last edited by KoSh; 11-03-2010 at 06:37 AM.
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There is only so much you can do with a limited selection of dumbbells. I'd suggest joining a gym so you can do some quality squatting.
My wife got a hot ass when I put her on a steady diet of squats, deadlifts, and lunges. If you only have access to DB's for now, do walking lunges.
Oh, and also you need to overload the muscle with heavier weights, yes. If you can do 30 reps of something, its probably too easy. Try to pick a weight where you can do 5-10 reps. My wife does a 5x5 with her squats/deadlifts but will up the reps a bit with her lunges.
If you are doing lunges and squats and do not feel it in your glutes, your form is off. I would put money on the fact that when you lunge, you are leaning forward too much and putting all the pressure on your knee. And I would bet it is the same for your squats as well...I bet you are bending at the knees. You need to bend at the hips first!
Try this...do walking lunges and as you step forward, try to stay completely upright with your upper body. This will force you to keep your weight back and when you push up from the lunge position you will be FORCED to push with your glutes. Squats are a bit more complex, but you need to really concentrate on sitting back and using your hips instead of your knees.
Last edited by mchicia1; 11-03-2010 at 08:47 AM.
I have done hip thrusts... but are they as effective as other glute exercises? Will squeezing the butt hard make it grow..?
Yes, I want the butt to get bigger and rounder... by working for it. I refuse any kind of surgery... I want a natural curvy body.
I try to eat healthy and definitely more protein than before. I have protein powder that I make smoothies with and all that stuff...
In terms of sets and reps.... The most I have done is about 3 x 7... 3 sets with 7 reps in each... with 40 pounds on my shoulders. I dont know if thats a good start?
They key is you need to keep adding weight to the bar...starting strength is a great routine for this, google it. You do 3x5 and try to add 2.5 or 5 pounds every workout until you cant do it anymore. Then you can switch to adding 5 pounds a week and eventually 5 pounds a month. If you stall and cannot add any more weight, add reps one by one on the current weight until you can move up to the next 5 pounds. A woman should not train different from a male...that is a myth that women need to do light weights with high reps. The better you get at squatting, the more your legs/butt will grow. Its impossible for them to stay the same if you are getting stronger. Go to youtube and google mark rippetoe squats or squat RX....good videos for learning the squat.
Last edited by mchicia1; 11-03-2010 at 11:04 AM.
You need to read Brett Contreras. He's the glute guy.
“As to the methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.”
With limited access to weights, i'd say stepups and split squats.
you need to squat lower.
H: 5'7" W:185
Goals: 495 -315 -585
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I never feel anything in my ass either, till i started doing romanian deadlifts
Ass to grass barbell squats. Wide step DB Lunges. Straight legged deadlifts. Sumo deadlifts. I train a lot of females and they all want their butt to be worked.