T Nation

How to Get Bigger Glutes?

Hello all,

Do you have any suggestions for how to get huge glutes? I have pretty big quads and I want to balance it out. I know back squats will get you there, but they hurt my back so I do front squats instead, which I only feel in my quads.

Other exercises that I like to do are lunges, Bulgarian split squats, deadlifts, and RDLs. I’m coming back from a back injury, so I can only do deadlifts and RDLs at a light weight for now. I’m also starting to get into barbell bridges and hip thrusts, but I’m still in the learning stages for those.

Do you have any other exercise suggestions or alternatively, can you think of a way to make my front squats more of a glute exercise?

Play around and see what makes your arse feel sore. I like Good Mornings with bent knees for glutes

I’m not sure if front squats are supposed to target the glutes at all.
Go with the full ROM hip thrusts. Maybe sumo deadlifts could be a nice alternative as well – focus on really squeezing your glutes at the top.

I use to go heavy on these movements all year long for football and the ladies love it! Good luck.

Do dumbbell lunges,and read Bret Conteras works on glute,it could help.

Back squats
Front squats
Glute bridges
Glute machine
Lunges

Really, anything that involves hip extension. The glute max is most active during force production with a flexed knee so squat often and squat deep.

Your lower back has been hurt for months now. Maybe you should focus on getting that squared away rather than trying to build huge glutes. I’m not trying to be a dick about this, but you were asking about how to train around a lower back injury in October. If your injury has lingered this long, it sounds like there’s either a serious injury, or you’re not taking the appropriate steps toward rehabilitation.

sumo squats, sumo deadlifts, full squats, walking lunges, single leg leg presses (twice a week leg training) got me glutes the girls can’t get enough of, lol.

[quote]caveman101 wrote:
Play around and see what makes your arse feel sore.[/quote]

What the hell did I just read.

Why am I in this thread?

Include glute activation drills before EVERY workout of the week, leg day or not.

walking lunges


This one is a good one.

[quote]Iron_Made wrote:
walking lunges[/quote]

^These can help alot if your manner of performance hits them more than your quads. I’ve done a good amount of single leg squat/lunge/‘whatever you wanna call it’ on a smith machine and always found my glutes quite sore the next day.

Also, single leg bridges are something I’ve had a lot of my female clients do. A retired female natty pro (winner of the Ms International or some other big WNBF Pro title a good 15 or so years ago) that I’m friends with first suggested this for my wife who was struggling with developing her ‘following’ with more typical exercises and this really hit the spot right where she needed it.

S

Dudes I have a question

How in the hell do people make this barbell thrust look so easy? I tried to do it and I felt super bench-unstabley.

Also, I am incapable of doing the one legged bridge thing…? Do I have glute issues?
I have a not-small ass and I can do lots of weight on the ass machine, so what the hell?
EH?

[quote]Spock81 wrote:
Dudes I have a question

How in the hell do people make this barbell thrust look so easy? I tried to do it and I felt super bench-unstabley.

Also, I am incapable of doing the one legged bridge thing…? Do I have glute issues?
I have a not-small ass and I can do lots of weight on the ass machine, so what the hell?
EH?

[/quote]

The barbell thrust takes some coordination and it can be tricky getting set up.

Can you do a 2 legged bridge? What happens when you try it with one leg? You can’t push your hips up? You tip over to one side?

I want bigger glutes too, doing lunges in the smith machine is awesome, it hits the inner quad too, but if you focus on pressing from your heel you should get a lot of glute going on. Also if you do stiff leg deads, make sure you are actively engaging the glutes throughout.

[quote]Dr. Pangloss wrote:

[quote]Spock81 wrote:
Dudes I have a question

How in the hell do people make this barbell thrust look so easy? I tried to do it and I felt super bench-unstabley.

Also, I am incapable of doing the one legged bridge thing…? Do I have glute issues?
I have a not-small ass and I can do lots of weight on the ass machine, so what the hell?
EH?

[/quote]

The barbell thrust takes some coordination and it can be tricky getting set up.

Can you do a 2 legged bridge? What happens when you try it with one leg? You can’t push your hips up? You tip over to one side?
[/quote]

Ya I can do 2 legged, and I do um thrusts using the stability ball instead of a bench and that feels really good and glutey for me, but if I try to do one legged it doesn’t feel glutey at all. It just feels awkward.

Thankfully, I’ve recovered from my October injury using SS rdls and lightweight deadlifts

The reason I don’t back squats is a different chronic back issue. And I only do exercises that are functional for my body at the moment. But yes good advice @flipcollar I agree… my philosophy is try to make all of my training a form of rehab.

a lot of great suggestions thanks guys

[quote]Spock81 wrote:

[quote]Dr. Pangloss wrote:

[quote]Spock81 wrote:
Dudes I have a question

How in the hell do people make this barbell thrust look so easy? I tried to do it and I felt super bench-unstabley.

Also, I am incapable of doing the one legged bridge thing…? Do I have glute issues?
I have a not-small ass and I can do lots of weight on the ass machine, so what the hell?
EH?

[/quote]
The barbell thrust takes some coordination and it can be tricky getting set up.

Can you do a 2 legged bridge? What happens when you try it with one leg? You can’t push your hips up? You tip over to one side?
[/quote]

Ya I can do 2 legged, and I do um thrusts using the stability ball instead of a bench and that feels really good and glutey for me, but if I try to do one legged it doesn’t feel glutey at all. It just feels awkward.[/quote]
Start with what you can do, then design your own progression.

Two legged hip bridge, then lift one leg and extend while keeping hips stable. Replace leg, lower back down. Repeat, lift and extend the other leg. If you can’t do it because you can’t keep balanced, it points to core instability.

[quote]Dr. Pangloss wrote:

Start with what you can do, then design your own progression.

Two legged hip bridge, then lift one leg and extend while keeping hips stable. Replace leg, lower back down. Repeat, lift and extend the other leg. If you can’t do it because you can’t keep balanced, it points to core instability.

[/quote]

Dude, that is actually very helpful, thanks !!