a312
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Hi ladies
Really want to build up my legs n glutes, glutes mainly, can any of u share a routine?
Thanks
Really want to build up my legs n glutes, glutes mainly, can any of u share a routine?
Thanks
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.Hip thrusters
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.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.
You could use a lat machine to do GHRs which makes them 10x harder and takes the lower back. out of the movement.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.
So make a somewhat technical lift even more technical by throwing balance into the equation?Cut the weight in half and do single leg glute bridges.
I actually do that with a lat machine but I feel that in my hamstrings way more than glutes.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.
Not exactly sure I would classify this lift as technical but if the weight amount was bothering your hips this would lessen that.So make a somewhat technical lift even more technical by throwing balance into the equation?
Yeah i thought about that but the contractions i get on the bench are far betterAlso could try doing them from the floor if the bench is an issue.
This^^^...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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