How often do you train glutes? Do you isolate? (question for both guys and girls)

[iloverachel]

So currently I train glutes on leg day. I do a lot of squats, deadlifts and leg presses, compound moves that target glutes. I use the glute machines, hip thrusts and romanian deadlifts occasionally.

How much glute exercises is sufficient in your opinion? both for aesthetics, muscle imbalances and injury prevention
Some of these female gymnasts have amazing glutes, I wonder what their glute routine is

Post your sample leg or glute workout

Here is my last one
4 sets heavy squats
3 sets leg extensions
3 sets calf raises
3 sets lying leg curl
3 sets romanian deadlifts
3 sets plate elevated bulgarian split squats

 

[Bigtex]

 

[genetic freak]

I only do one compound movement per leg day. If you cannot get it done with that one movement, you don't know how to train.

 

[CesarIM]

I usually do heavy squats and romanian dead lifts on the same day 2 x a week. gives me that bubble butt look.
When I was younger and was squatting in the 500-600 lb range I would just do squats and it was more than enough for my glutes

 

[Bigtex]

@iloverachel, what is the deal with posting the same video and training program on two different postings and being so obsessive with training the ass? Learn how to train the body and not look like a freak. When I competed in powerlifting you never saw a powerlifter who didn't have big glutes, so big you could set a plate on them. Why? Because they did squats.

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[The other Snake]

Here is my last one
4 sets heavy squats

You could probably stop there.

3 sets leg extensions
3 sets calf raises
3 sets lying leg curl
3 sets romanian deadlifts
3 sets plate elevated bulgarian split squats

Drop this and add in some cardio if you want nice buns.

 

[The other Snake]

I only do one compound movement per leg day. If you cannot get it done with that one movement, you don't know how to train.

Or you're not pushing it.

Legs are like dynamite, you can top on them all you want with zero results but if you hit them hard... BOOM!

 

[genetic freak]

Or you're not pushing it.

Legs are like dynamite, you can top on them all you want with zero results but if you hit them hard... BOOM!

Yep. I see it all the time. Someone goes from deadlifts to squats to hack squats to leg press and I am like WTF? If you trained anyone of those as hard as you should have then you should just go home after the first. One of the reasons my compound movement is always last in my sequence of events. Also, because I push crazy amounts of weight even when fatigued. I would be dead if I did a compound when I was fresh. I might have squatted 800 for 6 instead of 700 for 6 and my spine would look like a question mark.

 

[iloverachel]

You could probably stop there.

Drop this and add in some cardio if you want nice buns.

Any reason I shouldn't add glute isolated movements (if its a lacking point)? I do daily walks to the gym and back as cardio, as well as cycling 3x a week.

 

[iloverachel]

@iloverachel, what is the deal with posting the same video and training program on two different postings and being so obsessive with training the ass? Learn how to train the body and not look like a freak. When I competed in powerlifting you never saw a powerlifter who didn't have big glutes, so big you could set a plate on them. Why? Because they did squats.

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I train all body parts but I want to focus on my lacking points. I wanted to get an idea from others who have good glutes so i can learn from them

 

[The other Snake]

Any reason I shouldn't add glute isolated movements (if its a lacking point)? I do daily walks to the gym and back as cardio, as well as cycling 3x a week.

You will get some great glute work just from squats. Assuming you can handle squats, they are the best for all over leg development. Deadlifts do well for the glutes but done right after squats, it's a little redundant. If you do squats and deadlifts on different days within the week, you may be asking for back issues over time.

I just don't think you need to do direct glute work. If it's a lagging body part, that's how it is. All the calf work in the world will never give me a decent set of calves.

 

[BD Cool]

You will get some great glute work just from squats. Assuming you can handle squats, they are the best for all over leg development.

Agreed. You can also do some bulgarian split squats where you lean slightly forward instead of driving straight up... these really hit the glute hamstring tie-in.