I tried to post this as a reply in the other thread below but could not get it to work.
Basically, i need more ass. I am flat as pancake and knowing how important the role of the glutes are in sport/life (and the fact that i have never been able to fill out the back of my jeans i would love to have a problem such as too much ass from squatting.
My question, i can probably go ass-to-grass on a very good day but i always feel much better when doing unilateral leg work. I think this is a combination of poor flexibilty/mobilty and uni work helps me with both of these things. Since i can get much lower safely on say, a split squat, will doing them help my glute development in much the same way as an ATG squat?
Thanks!
I’m not sure how much glute work you’ll get from single leg work.
The best movements I’ve found for growing my ass are powerlifting style squats (medium to wide stance depending on comfort), Romanian Deadlifts and Goodmornings.
For all three focus on the movement of the hips and the rest of the body will follow.
The glutes engage maximally when the hip joint flexes past 90 degrees. This is why people preach to squat ass-2-grass. So go deep in your movements. Snatch grip deadlifts on a podium kick ass too for ass development.
1 Legged Bench squats. I feel these hit the glutes more thouroughly than pistols because you eliminate the stretch reflex at a point where the glutes have to generate tremendous force to get you moving again. Now as far as how much mass you are going to gain in your ass dude I dont know. Deads, squats and olympic lifts are your best bet. You need to get some damn serious weight moving…
[quote]Shadowzz4 wrote:
1 Legged Bench squats. I feel these hit the glutes more thouroughly than pistols because you eliminate the stretch reflex at a point where the glutes have to generate tremendous force to get you moving again. [/quote]
Good thought. I see what you mean.
There are many other reasons I prefer pistols (I was tempted to use that naughty word: f*unctional :-0) - but I think you’re right that the 1-leg bench SQ may be superior when it comes to focusin on the glutes.
Powerlifting (very wide stance) back squats. Make sure your shins stay perpendicular to the floor. That means sticking your ass wayyy back while descending.
Reverse hypers and glute ham raises are excellent, too.
I did single leg squats (on a ledge, letting the other leg hang down) for the first time a month ago, and my ass was as sore as it had ever been. I wasn’t expecting it, but I guess it makes sense. It’s an amazing home exercise, to boot.
All good stuff - tho, geez, the poor OP won’t know what to do now
Edit: You know, perhaps your build determine what movement best hits the glutes? Just a thought.
Edit Edit : Just looked at your pictures. If i’m speaking out of place, just ignore my post. But, to be honest, if I were you, I’d focus on larger issues first - and actually, by doing so you’ll go a long way to larger glutes. I’d be willing to bet that part of the “butt” issue is related to postural issues, and that your glutes are therefore inhibited/atrophied. You might want to check out the Neanderthal series if you haven’t yet done so. Cheers.
If those above mean Bulgarian Split Squats when they say 1-leg bench squats then I would agree (2 ways to say the same thing i guess)
Also agree with sprints
An additional movement worth trying would be pull-throughs, but you have to get really low and explode up using hip drive. Use either a cable machine or a sled once you get higher in weight/resistance.
[quote]TPJ wrote:
Single leg deadlifts holding dumbbells are the best glute / ham exercise I have used. No squat variation comes close in my experience. [/quote]
YES definitely deadlifts. especially single leg deads… since its not nearly as hard on your lower back and grip due to less weight, it really targets the glutes and hams
plus its easier to do than a single leg squat. you don’t need a bench to rest your back foot, you can just hold it up in the air for balance
i would love to have a problem such as too much ass from squatting.
