How to fill out the glutes. Fell for the running is enough for legs meme. Glutes look like eggs on a 2x4.

How to fill out the glutes. Fell for the running is enough for legs meme. Glutes look like eggs on a 2x4. How do I actually get plump cheeks?

>hard mode something that won't affect my running too much

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  1. 2 weeks ago
    Anonymous

    By training them

    • 2 weeks ago
      Anonymous

      How?

      • 2 weeks ago
        Anonymous

        Just do some exercises, I find hip thrust to be the best. Also switch to low bar squats

        • 2 weeks ago
          Anonymous

          >low bar squats

        • 2 weeks ago
          Anonymous

          Low bar squats, brother.

          I have really big quads. I need to isolate my glutes so I don't want to do compounds

          >hip thrust
          >glute bridge
          >side abductions
          >clam shells
          >sprinting

          Thoughts?

          • 2 weeks ago
            Anonymous

            Seems good. But low bar is generally not going to target your quads that much, so bear that in mind.

          • 2 weeks ago
            Anonymous

            >naming three shits i've never done
            why are you asking questions. anyway leg press works, put feet forward to reduce quad stretch.

            • 2 weeks ago
              Anonymous

              I asked questions and did my own research at the same time. I'm not like these zoomers who can't think for themselves

              • 2 weeks ago
                Anonymous

                lookup bret the glute god or whatever his name is. that homosexual will get you caked up.

              • 2 weeks ago
                Anonymous

                Funny he's the one who I got those exercises from

                https://forums.t-nation.com/t/dispelling-the-glute-myth/284458

              • 2 weeks ago
                Anonymous

                >bro i've studied the glutes more than anybody on the planet! i have all the niche obscure secrets to training the glutes that nobody else has EVER told you!
                >the secret is literally to just do hip thrusts, back extensions and the bad girl machine
                frick that guy, wasting my fricking time

              • 2 weeks ago
                Anonymous

                Yeah. But he also gives you a proper training program. Anybody can tell you which exercises to do, but a real trainer should be able to give you weekly progressions, rep and set ranges, and tips and tricks which he does. He's not going to invent some new exercise as his grand secret. Idk what you were expecting

        • 2 weeks ago
          Anonymous

          >Just do some exercises

          Well, there you have with some S-tier IST advice. "Just do some exercises"

      • 2 weeks ago
        Anonymous

        Lunges, squat, deadlift etc. Usually any exercise that trains your legs will also train your glutes. I personally do lunges, SLDF and standing side leg raises and I have a nice and strong bubble butt for women to grab.

        • 2 weeks ago
          Anonymous

          Well I used to squat and deadlift and thought compounds would be enough, but like Bret explains in this article

          Funny he's the one who I got those exercises from

          https://forums.t-nation.com/t/dispelling-the-glute-myth/284458

          , the glutes don't really get trained, it's easy to build quad dependency, and you need isolations.

          That's what happened to me. I have fat ass quads and a small butt. So I'm trying to minimize quad activation and isolate glutes and get that juicy cheeky look

          • 2 weeks ago
            Anonymous

            I see, but I also think it's heavily genetics. Some people have an ass and some don't. I developed a decent ass just from riding my bike years before lifting. But I hope you achieve your dreams of having a miring-worthy ass.

            • 2 weeks ago
              Anonymous

              I had a nicer one when I was fatter. I'm a bit lean now and it's deflated sadly. Too much butt fat, not enough glute muscle. But I also don't ride bikes and just barely started running. So I have a lot of catching up to do.

              I WILL GET A BIG MIRING WORTHY ASS!!!!!!!

    • 2 weeks ago
      Anonymous

      Just do some exercises, I find hip thrust to be the best. Also switch to low bar squats

      Umm, gay. Possibly even homosexual?

      • 2 weeks ago
        Anonymous

        Be proud of your ass anon. Chicks dig it and the bros too. Sometimes I let them hit for rectal administration protein and zinc paste

  2. 2 weeks ago
    Anonymous

    Low bar squats, brother.

  3. 2 weeks ago
    Anonymous

    rdls and squats
    add hip thrusts if those two don't show results

  4. 2 weeks ago
    Anonymous

    Where did you find a drawing of my ass? I have a condition that made me not use my glutes. It's not gluteal amnesia/dead butt syndrome but it's treated the same way. Glutes workouts are worthless if you don't fire them correctly.

  5. 2 weeks ago
    Anonymous

    do sprints and actually learn how to run this time gay

  6. 2 weeks ago
    Anonymous

    If you want the easy way... Just do leg press narrow feet position above the middle.

  7. 2 weeks ago
    Anonymous

    hip thrusts

  8. 2 weeks ago
    Anonymous

    >glutes
    any kind of hinge movement (good mornings, deadlift)
    any kind of isolation (kickbacks, bridges, hip thrust)
    any kind of maximum intensity cardio (sprinting, stairs)
    the real trick is actually learning to use your gluts instead of your quads in any movement where you bend down. good mornings should help teach you how to isolate the stress to your glutes and then you can apply that to anything (running, squatting, jumping etc)

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