Extend at the hip joint against resistance.
Not sure why you would want DOMs in your ass but feet high and wide on the leg press seems to hit my glutes pretty hard! This is why i normally keep my feet low and fairly close. A big arse makes your legs look smaller from the side IMO. Plus your jeans fit shitty!
Is that video with the chick squattin’ 10 plates a wind up?
bump - did deficit reverse lunges with a long stride.
DOMS is in the adductors and hamstrings - no glutes!! And I was squeezing the sh!t out of them as I did it.
I remember once, years ago getting glute DOMS so bad I couldn’t sit down when I was messing around with different exercises. I want that feeling again but I can’t remember what exercise caused it. I’m 99% sure it was a single-leg exercise though.
How can I get that torturous glute DOMS again?
[quote]alternate wrote:
Everyone else says that shortish stride = quad emphasis, and longish stride = glute emphasis…[/quote]
^This. I’ve always done my walking lunges with a very short stride in an attempt to create almost a single leg squat movement specifically to target my quads instead of my glutes (plenty developed for me already thanks -lol)
S
Are walking lunges the absolute best for creating glute soreness, then?
When you do them, are you meant to bend forwards with your torso?
Also, after you take a large step forward and lunge down, should you do a split squat straight upwards, then step forward again afterwards? Or should you come upwards and forwards in one smooth movement?
If the latter, then surely you have to bend your torso forwards - otherwise it would be literally impossible to step upwards and forwards if you have taken a very large step!? Think about it - if your knee is right above your toe, your femur is parallel to the ground, and your torso is completely upright - how are you going to stand upwards and forwards without either leaning forwards with the torso, or giving a great push with the back leg (the leg that isn’t supposed to be working)?
I wonder if leverages play a significant role in whether you feel the walking lunge - or any single leg exercise in your ass.
I have very short tibias, so I need to almost be doing the splits before my femur gets parallel with the ground. If I do a normal-stride walking lunge, when my back knee hits the ground, my femur is going to be still well above parallel.
Perhaps this is why I have come to be so quad dominant…?
When you do walking lunges - is it acceptable (or advisable) to step forwards and a little outwards as well, therefore accomplishing a wider stance to get the glutes involved more?
Another vote for Bulgarian split squats, my butt is always sore the next day.
Lunges as well, but I prefer Bulgarian, preferably after my legs are already pumped from squats.
Finish with some bodyweight hip thrusts and you should have some nice DOMS the next day.
can’t believe you’re still chasing this gluteal DOMS… If your legs are more sore from walking lunges(as they should be) and none in the glutes, perhaps it means your legs aren’t strong enough to handle the intensity to fully exhaust your glutes. try loading 225 on the olympic bar and perform 50 consecutive deep squats and see if your glutes dont get sore. if it’s an issue of underactive glutes, then work on stretching your psoas to make glute fire up.
try this combo…
superset bulgarian squat on smith with hind leg far back (to stretch the hips) with some kind of direct isolation work for glutes like 45 degree hypers of butt blaster. do 4-5 super sets then proceed on to 4-5 sets of leg press(wide stance, feet high, and pressing only on heels)and do bottom half reps for 50 reps each set. to ensure your glutes are firing, put your hands on your butt and feel them working throughout the set. if this doesnt work, get a butt implant.
btw, looking in your first post, you sounds like a very hip dominant guy. maybe front squatting might work?
[quote]RampantBadger wrote:
…aaand time for the thread derail…
Um why did it take me so long to read this thread?
uhhhhhhhhhhhhhhh