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Glute isolation exercises

Scuncknuts

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If I do leg press, squats or even glute machine I just end up with sore quads. I really want to burn my glutes.

What do y'all recommend?
 

Dens228

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Go to Paul Carter's Instagram. It appears to be his specialty.
 

alfresco

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If I do leg press, squats or even glute machine I just end up with sore quads. I really want to burn my glutes.

What do y'all recommend?
I am all ears too.

For the life of me I can’t isolate my glutes enough to make them sore or to stimulate any significant growth.

Have tried every trick in the book to no avail. My wife tells me I have no ass and I agree. She thinks this is why I have lower back issues, always have. Me thinks she may be on to something.

I will be following this thread.
 

Sixfoottwo

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For me it's Rdl and hip thrust/glute bridge/whatever the name is. Especially the thrust. Going heavy on it is the trick for me. When just aiming for a burn it does jack shit.

Legpress with feet high and wide I feel in my glutes too but I don't like the exercise. Hurts my back.
 

Heath82

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Leg press high and wide. Pull throughs on a cable machine. Glute kick backs…
 

alfresco

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I tell a lie.

I was able to make my glutes sore on by doing (I think) sumo squats.

I would do my squats on a smith machine with a very wide stance, so wide that in a full squat position my knees were directly over my heels with my spine straight and flat, damn near ass on the ground.

Yes, a very wide stance with my toes pointed out at 45 deg. Up and down as deep as I could go. It took some getting used to, flexibility, but it was the only exercise that made my glutes sore.

Maybe somebody knows what I am talking about, knows what this exercise / position / movement is called.

Why did I quit doing them . . . I haven’t a clue. Probably had to do with pain, not the ‘healthy’ kind.
 

beastmode121

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Hip thrusts, hyperextensions and kick backs

I do also like abductor machine
 

Hatchet

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I tell a lie.

I was able to make my glutes sore on by doing (I think) sumo squats.

Good call. And Sumo deadlifts.
I never did Sumo, but my back hurts for a week lately after going heavy conventional.
Practicing Sumo technique with lighter weights, I can feel it in the glutes.
 

buck

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From the EEG studies i have seen. For a given load the glutes are loaded the most when the hips are bent 115 degrees. That is what i try for at least. I have always found the leg press worthless for growing glutes as the hips are never straightened and are bent as least 90 degrees the whole time. After my first BB show the judges told me i had a complete package except i had no ass. I spent decades training glute and hams on there own day. Still never go very big. I find my insertions are pretty high on the leg. But my quads got exceptionally big and would stop training them at time to let other parts catch up.
 

Scuncknuts

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Okay I did some hip thrusters and I'm a little bit sore it seems like mainly women are doing those. It's a little bit awkward and I don't see any other men doing it.
 

TrippplePPP

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Look up posterior pelvic tilt. Lay on floor and practice this and then build strength to do a bridge in the posterior pelvic tilt. Then when you do any squatting motion in this position you will activate more glute as this should be your primary leg extensor with closed chain movements. Most everyone develops weakness with this specific movement and it should be one of the most focused thoughts when doing any motion. Very important for spine health as well. Weak glutes generally leads to a bad back over time.
 

alfresco

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Look up posterior pelvic tilt. Lay on floor and practice this and then build strength to do a bridge in the posterior pelvic tilt. Then when you do any squatting motion in this position you will activate more glute as this should be your primary leg extensor with closed chain movements. Most everyone develops weakness with this specific movement and it should be one of the most focused thoughts when doing any motion. Very important for spine health as well. Weak glutes generally leads to a bad back over time.

(y)
 

Elvia1023

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Stiff Leg Deadlifts (bent knee)
Barbell Hip Thrusts.
Glute Hyperextension Raises (45 degrees, shortened rom and toes pointed out).
Glute Bridges.
Machine or Cable Kickbacks.
Standing Cable Hip Abductions.
 

bellicose

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Still legged dead’s with straps heavy(315x10) supersetted with high rep(15-20) cable pull throughs.
On the pull throughs only go so heavy as to be able to clench your butt cheeks together on the top 1/3 on the movement. Also alternative between a medium and sumo stance between training sessions.
This gets mine sore every time. You can also sub in walking dumbbell lunges for the stiff legged dead’s.
 

marssel

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If I do leg press, squats or even glute machine I just end up with sore quads. I really want to burn my glutes.

What do y'all recommend?
Do band work, it’s totally a chic movement but at the end of legs I shuffle left and right a few times then fwd and back bands around ankles not knees and the burn is ridiculous I wish I would’ve learned it a decade ago. The ad and abductor machines r pretty good too if you focus on the glutes.
 

buck

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Do band work, it’s totally a chic movement but at the end of legs I shuffle left and right a few times then fwd and back bands around ankles not knees and the burn is ridiculous I wish I would’ve learned it a decade ago. The ad and abductor machines r pretty good too if you focus on the glutes.
I started doing banded leg work at home where no one could see me during the covid lock downs we had here. And found they activated some things i didn't really feel before.
 

marssel

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I started doing banded leg work at home where no one could see me during the covid lock downs we had here. And found they activated some things i didn't really feel before.
Yea I was working at a gym and the HITT trainer quit and they asked me bc I’m a Marine so I did research and put bands in it and yea it’s funny seeing a over 260 guy doing band work but if you’re 180 who are you to judge what the 260 guy is doing, obviously something you missed lol. All joking aside I still do em off the gym floor or in the back and yea it’s not just the glutes it’s high intensity burn it’s how high up the burn goes. Let’s face it just fun when the chics half your age smack your ass when they walk by so I still do em and the old school butt blaster.
 

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