Legs and glutes

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    Legs and glutes


    Hi ladies


    Really want to build up my legs n glutes, glutes mainly, can any of u share a routine?

    Thanks

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    Full squats
    Deadlift
    Stiff leg deadlift
    Romanian deadlift
    Lunges
    Front squat
    Glute Ham raises
    Hyperextensions
    Pull throughs.

    Yep, that should cover it.
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    Thank u!!
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    Hip thrusters
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    Quote Originally Posted by Tomahawk88 View Post
    Hip thrusters
    I'm curious... is there a better way to do hip thrusts? Even with a pad they destroy my pelvis and the setup is an even bigger pain in the ass.

    Full GHRs are a better choice IMO for time's sake and development's sake.
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    Quote Originally Posted by PROness

    I'm curious... is there a better way to do hip thrusts? Even with a pad they destroy my pelvis and the setup is an even bigger pain in the ass.

    Full GHRs are a better choice IMO for time's sake and development's sake.
    Honestly I haven't really found a comfortable way to do them. Right now I just use the crappy pad people use for squats. It provides no cushion since the bar slips through the gaps in padding. Seems like the pain subsides with repetition saw a video of Bret Contreras doing hip thrusters with either 405 or 495 no padding.

    The set up shouldn't be that hard just a bench and a bar.

    Where I train doesn't have a GHR and didn't particularly get as much out of it. With hip thrusters it is easy to target the glutes with heavy loads without a high level of technical difficulty.
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    Quote Originally Posted by Tomahawk88 View Post

    Honestly I haven't really found a comfortable way to do them. Right now I just use the crappy pad people use for squats. It provides no cushion since the bar slips through the gaps in padding. Seems like the pain subsides with repetition saw a video of Bret Contreras doing hip thrusters with either 405 or 495 no padding.

    The set up shouldn't be that hard just a bench and a bar.

    Where I train doesn't have a GHR and didn't particularly get as much out of it. With hip thrusters it is easy to target the glutes with heavy loads without a high level of technical difficulty.
    You could use a lat machine to do GHRs which makes them 10x harder and takes the lower back. out of the movement.

    The main problem with thrusters for me is that I'm too thick to get under the bar and i always find a way to almost flip the bench even when its braced against a power rack. Id like to try it consistently but its that movement i always manage to **** up.
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    Cut the weight in half and do single leg glute bridges.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Cut the weight in half and do single leg glute bridges.
    So make a somewhat technical lift even more technical by throwing balance into the equation?
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    Quote Originally Posted by PROness

    You could use a lat machine to do GHRs which makes them 10x harder and takes the lower back. out of the movement.

    The main problem with thrusters for me is that I'm too thick to get under the bar and i always find a way to almost flip the bench even when its braced against a power rack. Id like to try it consistently but its that movement i always manage to **** up.
    I actually do that with a lat machine but I feel that in my hamstrings way more than glutes.

    What you could do is have someone put the bar on for you. Just have to find a position that suits you. I rest my elbows on the bench. Start off with 135 to get used to it better.

    It really isn't a technical lift. Have you watched any videos for it on youtube? My go to "guru" on hip thrusters would be Bret Contreras.
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    Quote Originally Posted by PROness View Post
    So make a somewhat technical lift even more technical by throwing balance into the equation?
    Not exactly sure I would classify this lift as technical but if the weight amount was bothering your hips this would lessen that.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Also could try doing them from the floor if the bench is an issue.
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    Quote Originally Posted by Tomahawk88 View Post
    Also could try doing them from the floor if the bench is an issue.
    Yeah i thought about that but the contractions i get on the bench are far better
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    I did a leg routine today that gave me a killer glute & quad workout. It consisted of:

    crossover reverse lunges - 12 on each leg
    single leg squats - 12 on each leg
    hip thrusts from a bench - 12
    repeat 3 times
    [rest]
    single leg deadlift w/ 15 lb weight - 12 on each leg
    step up w/ knee raise - 12 on each leg
    repeat 3 times
    [rest]
    jumping lunges - 12 on each leg
    scissor lunges - 24 total
    repeat 3 times
    [rest]

    I liked this workout b/c it totally works my quads, glutes, calves, hamstrings, lower back a little, and engages my abs. Plus, it's only 3 sets of the exercises so I felt like I was moving quickly.
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    wide stance squats
    sumo squats
    stiff legged deadlifts
    reverse lunges
    weighted steps ups
    weighted walking lunges
    glute/ham raise
    glute kickbacks
    reverse hyperextensions

    I usually do 4 sets of these 12-15 reps. High volume has been working great for me!
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    Quote Originally Posted by jilldunnfit View Post
    wide stance squats sumo squats stiff legged deadlifts reverse lunges weighted steps ups weighted walking lunges glute/ham raise glute kickbacks reverse hyperextensions I usually do 4 sets of these 12-15 reps. High volume has been working great for me!
    This^^^...
    I like 20 reps / 4 sets, high volume works great!
  

  
 

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