Your tips for ham/glute tie-ins

[Phidias]

Save squats, which exercices do you feel can improve your tie-in the best?

Of course a lot of it has to do with the level of bf/water you carry, but is there anything special you do to hit the muscle efficiently?

From compound movements to isolation, don't hesitate to share your little tricks

 

[JThomas]

When doing Lying Leg Curls get up on your elbows so your back is arched and squeeze at the top.

 

[gtj220]

bump

 

[abadseal]

Deep DB lunges, elevated DB stiff leg deads.

 

[TooPowerful4u]

HEHE....

GH into the tie-in (split it into 2 shots in 2 diff parts of the tie-in each morning) sup-q

Yohimbe to help with hard to burn brown fat

Deep dumbell lunges with your weight centered, not forward (learn to push off your heal and feel it in the butt til it burns). Bottom half hyper extensions (big stretch) and you can superset these with DB lunges. You can START the superset with stuff legged deadlifts too. From experience..bigger stretch and more peak contraction = deeper seperation

 

[flexmaster]

bulgarian split squat. its like a lunge on steroids

 

[MAINEVENT]

Walking lunges......and when doing your leg curls put your big toes (your feet will make a V) together and when you curl up raise your legs off the pad.

 

[Prometheus615]

what is "tie in"?

 

[TooPowerful4u]

what is "tie in"?

thats a question you ask in the beginner forum

 

[Rob Roy]

Everyone pretty much layed out the key exercises. I've recently found the Sumo squats to burn deep. Just keep the toes out and hips thrusted forword through the movement. When you hit cardio, use the stairmaster/stepmill. I like to skip steps and use glute kickbacks/leg curl with each step. It'll burn like no other. Has worked for me big in the past.

 

[KillerStack]

double post

 

[KillerStack]

thats a question you ask in the beginner forum

It's a good question though. There is no such thing as a "tie in." Kinda like the term "stabilizers" (as in training the stabilizers).

What does tie in mean to you TP4U?

 

[bigshadow]

thats a question you ask in the beginner forum

This is a board for learning and encouraging others...not bashing.

I've trained for 20+ yrs and I've never even thought about this.
Maybe an illustration would help. This shows where the glutes actually tie-in...not into the hamstring either...

http://en.wikipedia.org/wiki/Gluteal_muscles

 

[Phidias]

Some good tips here, thanks guys

Along with climbing stairs four at a time as a cardio session, I, like Rob Roy, find the sumo squat to be very efficient.

But as far as lunges are concerned, and whereas eveyone seems to be raving about them, I've never considered them to be a stapple for glutes... quads yes, but that's all. Each time I give them a try for that purpose, I end up disappointed.

Same for the stepper... incline treadmill works much better for me.

Step ups with heavy dumbells is a good overall exercice.

Main, I will try this "V" method next time I do leg curls, thanx

 

[Rob Roy]

Some good tips here, thanks guys

Along with climbing stairs four at a time as a cardio session, I, like Rob Roy, find the sumo squat to be very efficient.

But as far as lunges are concerned, and whereas eveyone seems to be raving about them, I've never considered them to be a stapple for glutes... quads yes, but that's all. Each time I give them a try for that purpose, I end up disappointed.

Same for the stepper... incline treadmill works much better for me.

Step ups with heavy dumbells is a good overall exercice.

Main, I will try this "V" method next time I do leg curls, thanx

Dusty has had me doing the "V" leg curl and it works wonders. Those have really built up my inner hams, which i notice in my front relaxed, where the hams are touching in the crotch area. I really find doing an isolated leg curl, by sitting up on knees on leg curl machine to burn as well. My favorite, the dumbbell leg curl.

 

[Phidias]

This is a board for learning and encouraging others...not bashing.

TP was probably waiting for his gf to bring him back some food when he replied... hunger can make you brusque and pitiless

 

[Phidias]

I really find doing an isolated leg curl, by sitting up on knees on leg curl machine to burn as well

True!

 

[flexmaster]

glute ham tie in

for those who dont know its the area in the red circles

 

[oldfella]

Try cable Hip abduction exercise. Then do leg curls.

 

[flexmaster]

This is a board for learning and encouraging others...not bashing.

I've trained for 20+ yrs and I've never even thought about this.
Maybe an illustration would help. This shows where the glutes actually tie-in...not into the hamstring either...

http://en.wikipedia.org/wiki/Gluteal_muscles

wikipedia is useless...that picture of the glutes going all the way down the outside of the legs is incorrect. the glutes originate on the posterior ilium (top part of the back side of your hips) and insert on the iliotibial band, gluteal tuberosity (on femur), and greater trochanter (for the glute medius and glute minimus).