Training Glutes without Using Feet?

How do you train the glutes without putting force through the feet? Deadlifts, squats, and leg presses are out by definition.

GHR comes to mind, but I’ve never done that exercise in my life and don’t really know how it’s done.

I’ve tried hyperextensions but they only really seem to hit the hamstrings and back.

Any thoughts?

This may be a sensitive question but why aren’t you able to put force through your feet?

There’s the new author hows the “glute specialist” or something. He has hundreds of exercises to choose from, the Hip thrust comes to mind that may be usefull in your situation.

Lie down on the floor belly-up, put a couple plates on your hips/thighs, and thrust your hips up towards the sky. Experiment with different rep ranges/tempos to see what you feel best.

It’s very…functional.

When you do hyperextensions focus on flexing the glutes. I can do them with the hamstrings or the glutes, depending on whether I focus on activating the glutes or not.

[quote]Clown Face wrote:
This may be a sensitive question but why aren’t you able to put force through your feet?
[/quote]

Advancing arthritis is compelling me to look for an alternative to traditional compound exercises for the hips. I’ve been doing leg presses for a while but then my ankles flare up like a fucking bitch the next day and it hurts to walk.

How about pull-throughs?

You would have to place some force through your feet to stand, but the load is behind you, so minimal amounts of additional force would occur through the feet.

Also thinking of GHR’s and Hamstring curls too; would it be possible to try a hip thrusting motion between two benches, with your calves resting on one and your upper back on the other?

You can do glute ham raises by hooking your ankles under the knee supports for a lat pulldown machine.

[quote]belligerent wrote:

I’ve tried hyperextensions but they only really seem to hit the hamstrings and back.

[/quote]

Have you tried the hyperextensions 1 leg at a time? Also you could try to come up with some variation of a reverse hyper. There’s also fire hydrants and pointers. Those are tuff to do at the gym but you could do them at home.

[quote]hungry4more wrote:
Lie down on the floor belly-up, put a couple plates on your hips/thighs, and thrust your hips up towards the sky. Experiment with different rep ranges/tempos to see what you feel best.

It’s very…functional. [/quote]

But you push through your feet with these.

Honestly if your ankles hurt that bad, get them seen by someone qualified to help you.

Remember, if you want to use your feet to a small extent, you can also do this (NOTE: Partner optional, costs extra/not included)

follow the schematic illustration

The Kermit version allows you to not use your feet.

On a more serious note, glute-ham pullthroughs

[quote]tribunaldude wrote:
Remember, if you want to use your feet to a small extent, you can also do this (NOTE: Partner optional, costs extra/not included)

follow the schematic illustration

The Kermit version allows you to not use your feet.

[/quote]

Your post inspired me to add the best exercise yet.

Lie on a bed, feet straight out, and reverse cowgirl a 300lbs woman, since they need love too.

Absolutely NO force through the feet, and a great loading vector / weight of resistance / TUT

single leg glute bridges on a Buso ball. Seriously, I did them at the chiro today after a little back cracking. I have lower back and hip issues. I never recommend the bosu ball for anything, but these work, and there is little to no ankle loading because contact with the ball is about 3-4 inches above the ankle.