T Nation

Trouble Glute Spot


Headed to 2nd Pro figure show I have a trouble spot in glutes (conditioning and targeting) wanted any suggestions to change this

in the pic you can see lower glute the small pocket there

Christian Thibadeau recommends sprints and prowler pushes superset with 100 lb glute bridges or hip thrusts. I’ve started doing more higher rep hip thrusts and kettlebell swings which has helped. Bret Contreras has article on ways to hit butt including sprint, bulgarian split squat, back extensions (with knees bent), reverse hyperextensions (I like these high rep 25-50 at end of workout), high step up, sumo deadlift, front foot elevated lunge, hip thrusts and glute bridge to be the best.

women need longer interval training to get blood flow in legs, so aim for 90 sec-2 minute conditioning versus tabata type protocols.

also, that hard to reach area requires full ROM on all exercises. So I do mobility exercises and glute bridges at beginning of all my workouts and can feel my whole backside working in deadlifts and SL deadlifts and never in my lower back anymore - Joe DeFranco has limber 11 or Eric Cressey has some good videos too. also make sure you tuck your chin and keep head neutral when doing deadlifts and exercises - if you keep your body in straight line you’ll feel it so much more, as well as squeezing your heels together and into the floor for tension. Hope that helps

@dorfnation1 Nice tips! I love Bret Contreras and have been doing his Get GLutes program with lots of hip thrusting BB bridges etc. It has increased my squat strength tremendously and has slowed me down so that I feel my glutes working in DLs and all exercises that I never had before. Good stuff!!
I hadn’t heard before that women need longer interval training for blood flow. Interesting will check that out!

Hi!! i love hip thurst so much , i love cable kickbacks too and most of exercises brasilian style… i think it-s important to target my glutes

When performing hip & knee extension movements [squats, leg press, lunges, Bulgarians, etc.,] add a quarter rep at the bottom of the move {id est., 1 1/4 rep}. It’s the depth of those movements (below parallel up to 90 degrees) that target that area most. Personally I think Kneeling Cable Donkey Kick performing a 1/4 rep at the start and finish of each [full] rep hits the area better than any other exercise.

I don’t understand why any woman would want to be a figure competitor you lose your curves. Flat breast and butt.

[quote]nod2014 wrote:
I don’t understand why any woman would want to be a figure competitor you lose your curves. Flat breast and butt.[/quote]

different strokes for different folks

[quote]nod2014 wrote:
I don’t understand why any woman would want to be a figure competitor you lose your curves. Flat breast and butt.[/quote]

Yeah, I can’t stand hard body women. Tight stomachs, great glutes, and high sex drives who would want that? :slight_smile:

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[quote]Captnoblivious wrote:

[quote]nod2014 wrote:
I don’t understand why any woman would want to be a figure competitor you lose your curves. Flat breast and butt.[/quote]

Yeah, I can’t stand hard body women. Tight stomachs, great glutes, and high sex drives who would want that? :)[/quote]

Yeah. What he said. Please…

Wow, I’m soo happy with this forum, as I am a total newbie when it comes to competing. I planned to compete for the first time in a year or so. I’d be also curious what are your best workouts for perfect glutes. I need to work hard on my behind, squats seem to hit my thighs and quads, but my butt is still too flat. I do some hip thrusts and they work somehow, but I need something more…