What is the best workout schedule for getting good glutes?
Passmore PT » General Questions
Better Glutes
(2 posts)-
Posted 15 years ago #
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Schedule: If this is your SOLE focus with your workout, nowing you do other things but you wanna focus on this, than schedule your GLUTES workout, every 3-5 days. The range depends on how hard you go at it. The harder and heavier, the more recovery you'll need, and vise versa.
Ask most people and they will say lunges and I will have to agree. The one thing I stress different with my clients, with this goal, is it all goes back to the quality.
When doing lunges variety is key and we'll get into this, but first lets talk quality...
You want to get your thigh parallel to the floor with each rep, while not letting your knee cap slam down, keeping the weight of the front leg mostly towards the heel, and physically/mentally contract your GLUTES with each rep. Less weight on the toes of your shoes and more on the heels! Never let your knee go more fwd than your toes! IN fact, the less your knee travel s fwd in a lunge, the more glutes you get emphasized!
Most lunges, weights can be added. Tradional dumbells, bar in shoulders, or kids while at home :)
Variety: Here are some options...
1) Stationary lunges: with one leg fwd and the rear leg on tippy toe or even better elevated 6-18 inches, so it contributes as alittle as possible.2) Jumping stationary lunges: Same thing, but with the rear leg on the floor and use the front leg to do ALL the jumping and landing forces.
3) Walking lunges: follow all quality guidelines.
4) Jumping alternate lunges
5) Giant box step ups.
When it comes down to it, quality is SOOOO So important for increased glute emphasis!
Nikki, hit me back with questions about this anytime and sorry for the delay. If you have no questions, just keep me in the loop with your training as now I will be intersted in following you...
~J
Posted 15 years ago #
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