submitted 2 years ago by mittens@hexbear.net to c/fitness@hexbear.net

19 comments fedilink hide all child comments

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

you are viewing a single comment's thread
view the rest of the comments

[-] Nagarjuna@hexbear.net 7 points 2 years ago* (last edited 2 years ago)

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.

[-] erik@hexbear.net 5 points 2 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.

[-] mittens@hexbear.net 2 points 2 years ago

Yeah this is excellent

[-] Nagarjuna@hexbear.net 1 points 2 years ago

You tried it?

this post was submitted on 08 Sep 2023

24 points (100.0% liked)

fitness

21988 readers

1 users here now

We are not a crisis service. We can't guarantee an immediate response. This does not mean no one cares. If you need to talk to someone at once, you may want to take a look at this directory of Hotline Numbers.

Rules

Absolutely no fat-shaming, skinny-shaming, or shape-shaming.
Be positive about people’s bodies but don’t be fetishistic.
Don’t shame or disparage people for their fitness level.
Do not offer unsolicited criticism.
If you post a selfie, make special care that identifying marks are removed.
No doomposting about your body.

Quotes

A fascist worked out today, did you?

“I’m an ardent believer in equality, and being in the Communist Party is a way to spread this form of socialism and freedom for all the people”-Jeff Monson

“Every worker sportsman must be a soldier of the revolution”-Spartakiad