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Need help with glutes (hexbear.net)
submitted 3 years ago by to c/fitness@hexbear.net
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Due to WFH shenanigans, I've been working out from home for almost 6 months now using a treadmill and a pair of adjustable dumbells. And while I'm making some modest but non-negligible gains on my chest and have lost considerable fat on the waist, I've also been losing fat on my glutes at an alarming rate. This is no joke, my ass is looking flat and unsexy. I've been using this dumbbell program, and it works out well enough for upper body, but I just don't feel it in my glutes, the squats simply don't go heavy enough and I can't really fit a squat rack in my small apartment. Does anyone have an alternative exercise that trains glutes? Do resistance bands work? What do you recommend for butt

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[–] 7 points 3 years ago* (last edited 3 years ago) (3 children)

Try

Deep Step Up

And

Weighted one leg hip thrusts

And

Bulgarian Split Squat

Whichever you can make hard enough that you can get to failure in 3 to 30 reps. Do three sets, stop a rep or two away from failure.

Then, over time, make it harder in one of the following ways each week:

-More reps

-more sets

-the same reps in fewer sets

-less rest time

-more weight

Hopefully this helps your glutes gain some muscle.

But just know, the only way to put fat on your ass is to gain weight.

Side note: you don't have to feel it for it to work. If you're doing a glute exercise and going close to failure, you're growing your glutes.

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  • [–] 5 points 3 years ago

    Then, over time, make it harder in one of the following ways each week:

    -More reps

    -more sets

    -the same reps in fewer sets

    -less rest time

    -more weight

    This right here is very important for seeing progress when working out, OP. The technical term for it is "progressive overload," if you want to look up more about it.

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