Author Topic: Best Exercise for Super Strong Glutes besides Full Squat  (Read 1302 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29615
  • who run it.
  • Respect: +7018
    • View Profile
    • Email
Re: Best Exercise for Super Strong Glutes besides Full Squat
« Reply #15 on: October 06, 2017, 06:22:48 am »
0
As for acoles comment the glutes also externally rotate and abduct the leg so abductions hit the glute in a different way than extension exercises. I prefer the clams though, or else the TFL muscle can take over

Why is this?

I made a mistake actually I didn't watch the video and thought you were talking about a different exercise. The TFL is the dominant abductor in most cases though, but apparently not in that range of motion. Also that exercise is great because it's a mix of abduction and external rotation.

[n]Pretty much I was kind of a cunt and assumed I knew what you were talking about because I researched glute training a lot. But I've actually never seen that exercise, and from trying it just now it seems to work very well. Definitely will add it to leg day warmup.

Thanks for calling me out lol[/b]

lol ^^  :ninja: :highfive: nice. :)



As for acoles comment the glutes also externally rotate and abduct the leg so abductions hit the glute in a different way than extension exercises. I prefer the clams though, or else the TFL muscle can take over

Why is this?

I would throw in seated band abductions with a thick band you can do for 10-15 reps. If you lean forward it isolates the glutes superbly.

I don't like this exercise tbh. I did it for a little while and it fucked up my hips made my snapping hip syndrome worse. Also this makes the glutes stronger? I thought the glutes are mainly responsible for pushing the leg back, isn't this more for hips and side of thigh?

It's a complementary exercise to those already posted to strengthen all functions of the glutes. Having better hip abduction strength will help your squat, jump etc. BSS and deep squats are the way to go for max strength/hypertrophy of the glutes. Btw, if that fucked up your hips, get that syndrome sorted by a professional - it's a warmup/rehab exercise!

i wrecked my hip twice (both for 6+ months) by doing this:



though, i think that's far more dangerous than anything mentioned.. i mean any human should be able to do that, but maybe not "relaxing" in that position, allowing certain muscles to relax and the head of the femur to "shift" inside the hip.

also, i think warmup, hydration, & effort is important in this context .. if someone is doing simple rehab exercises & gets hurt, it could be related to those 3 components.. one could be doing the safest exercise in the world but ends up with some kind of "ache/injury" by not being warmed up enough, by not being hydrated enough, or by generating too much force for such a simple intricate movement.

in fdl's case, I could easily see one of those factors contributing, especially the "effort" one.. that gung-ho attitude can be dangerous with rehab/prehab/flexibility exercises. i've wrecked myself with simple exercises before because of hydration & effort, not so much warmup.

2centZ

peace!

acole14

  • Hero Member
  • *****
  • Posts: 1548
  • Respect: +1034
    • View Profile
Re: Best Exercise for Super Strong Glutes besides Full Squat
« Reply #16 on: October 06, 2017, 10:08:43 am »
+1
As for acoles comment the glutes also externally rotate and abduct the leg so abductions hit the glute in a different way than extension exercises. I prefer the clams though, or else the TFL muscle can take over

Why is this?

I made a mistake actually I didn't watch the video and thought you were talking about a different exercise. The TFL is the dominant abductor in most cases though, but apparently not in that range of motion. Also that exercise is great because it's a mix of abduction and external rotation.

Pretty much I was kind of a cunt and assumed I knew what you were talking about because I researched glute training a lot. But I've actually never seen that exercise, and from trying it just now it seems to work very well. Definitely will add it to leg day warmup.

Thanks for calling me out lol

Oh, I wasn't meaning to call you out at all (although I did suspect you might not have actually watched the exercise :D ). Glad you like it.