Legs and glutes
- 06-05-2013, 01:23 PM
- 06-05-2013, 01:36 PM
Stiff leg deadlift
Glute Ham raises
Yep, that should cover it.
- 06-05-2013, 02:37 PM"The only good is knowledge and the only evil is ignorance." - Socrates
06-05-2013, 03:35 PM
06-05-2013, 04:39 PM
06-09-2013, 02:23 PM
06-22-2013, 11:12 PM
06-23-2013, 12:01 AM
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.Originally Posted by PROness
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.
06-23-2013, 10:10 AM
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.
06-23-2013, 11:33 AM
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
06-23-2013, 12:23 PM
06-23-2013, 01:46 PM
I actually do that with a lat machine but I feel that in my hamstrings way more than glutes.Originally Posted by PROness
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.
06-23-2013, 03:26 PM
06-23-2013, 11:05 PM
06-24-2013, 09:46 AM
06-25-2013, 10:41 PM
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
single leg deadlift w/ 15 lb weight - 12 on each leg
step up w/ knee raise - 12 on each leg
repeat 3 times
jumping lunges - 12 on each leg
scissor lunges - 24 total
repeat 3 times
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.
05-16-2014, 05:39 PM
wide stance squats
stiff legged deadlifts
weighted steps ups
weighted walking lunges
I usually do 4 sets of these 12-15 reps. High volume has been working great for me!
05-18-2014, 12:15 AM
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