Rounder Glutes

nckfitheart2009 said:
One leg slide back lunge is what I have referred to as a "surgical procedure":D
It feels like a syringe insertion right in middle of the cheek;);). Do I need to be more precise than that---No I do not think so.
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YES! That is what it feels like. lol. And I feel it for 4 days afterwards!
firemedic said:
All those step ups followed by other lower body work,
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Yep, I think that what does it for me with the tri-sets as well. Step ups and then wait .. there's more!! Of course, it isn't HIGH step up with I ought to be utilizing more. High Step Training looks great cause it has more upper and lower body strength!
 
tlc93 said:
WOW! I need to pull those out! Thanks Nathalie!! Lower body trisets & high step. Excellent idea!
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:):) To change things up I do add in 100 hip thrust challenge (This helped in maintaining result gained from Rock bottom rotation),
Rolls in and out on stability ball (Very effective to build a thutt ;)), plus compound exercises.
 
firemedic said:
Yes I have it but haven't done it in a while. You have made me want to do that one again. I have to use dumbbells now because I have an issue with the area on my back where the barbell sits. But when I use to use a barbell, I know what you mean by having to use your "rear muscles" for better balance. I thought Cathe was crazy when I first saw this workout, but she really knows what she's doing.
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Your post just goes to show how the use of different equipement add a challenge to an exercise. I have used a weighted vest and dumbbell
but when I used my barbell I felt my glutes within seconds:eek::eek:.

As to highlighted above LOL I thought the same. I said to myself REALLY:rolleyes::rolleyes::rolleyes:.
But when I loaded my barbell with moderate weight, executed the move, I smiled and I knew exactly
what muscle she was aiming to hit LOL. Yes cathe knows what she is doing.

Enjoy pyramid lower body;)
 
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kathryn said:
Butts and Guts, lower body blast (I think that's what it's called) premix, done this way:
Do the warm-up, go over to the floor ankle-weight work for the glutes, then finish the rest of the premix. The floor work pre-works the glutes and kind of 'wakes them up' and tells them to work!
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Kathryn,
Lower Body Blast the dvd? I'm sorry I looked on B&G's premixes(on WM) and didn't see the premix listed there. I wanted to try your suggestion. I just got done with 3 month rotation of STS + extra day of glute work and got great results and I want to continue on improving my glutes =)
 
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firemedic said:
For me, the best Cathe workout for my butt is High Step Training. All those step ups followed by other lower body work, I love this one. I try to do it at least 2 times a month. I just wish it had abs at the end.
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When I do this one I change some of the step ups to lateral and curtsy to recruit the booty different and man does it give booty burn.
 
Cafelattee said:
When I do this one I change some of the step ups to lateral and curtsy to recruit the booty different and man does it give booty burn.
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Yep, same here---Any move splitting legs in various angles hit the glutes. Lunges do not get mentioned but
they work when executed correctly lunging down with knee closer to the floor.:):)

Love curtesy lunges---I can just sense another variation coming from Catheo_Oo_O
 
nckfitheart2009 said:
Yep, same here---Any move splitting legs in various angles hit the glutes. Lunges do not get mentioned but
they work when executed correctly lunging down with knee closer to the floor.:):)

Love curtesy lunges---I can just sense another variation coming from Catheo_Oo_O
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Nat also when you do lunges lean forward 45 degree and it really recruits the glutes I started doing that on cathe workouts that have a whole lot of lunges - wow totally more glute recruitment (I read this in oxygen or some other fitness mag last year and its really makes a difference.)
I love Cathe older circuit stuff but there is a lot of repeat of exercise so just changing positions and movement pattern really modernize the workouts.

I also do heavy hip trust but more slow control heavy with a 70lb barbell 3 set 10 rep.
 
firemedic said:
But when I use to use a barbell, I know what you mean by having to use your "rear muscles" for better balance. I thought Cathe was crazy when I first saw this workout, but she really knows what she's doing.
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Hey @firemedic,
Are you still doing pyramid lining up your barbell?

I am on STS 2.0 + LMR but planning to the original pyramid or a butt and guts rotaton.

Lol do you still thinking Cathe was crazy lol :D
oh well, as Cathe always say "Be careful what you are wishing for"
Cathe please bring on this move:D for the glute sake!
 
I've noticed no one has mentioned barre for glutes. When done correctly, it's one of the toughest I do for my back side. It does take concentration & good form to do it effectively though. Cathe has several...Turbo Barre, Fit Tower, LMR, & then those ones that have some bonus barre.
 
DeannaTS said:
I've noticed no one has mentioned barre for glutes. When done correctly, it's one of the toughest I do for my back side. It does take concentration & good form to do it effectively though. Cathe has several...Turbo Barre, Fit Tower, LMR, & then those ones that have some bonus barre.
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Wow, a resurrected, old post!
I did barre work this past year due to a knee injury. I couldn't do pizza presses or the like on the floor so I did similiar with the barre. (I had to limit the quad work tho, but the glute work was beneficial.).
 
Debinmi said:
Wow, a resurrected, old post!
I did barre work this past year due to a knee injury. I couldn't do pizza presses or the like on the floor so I did similiar with the barre. (I had to limit the quad work tho, but the glute work was beneficial.).
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it is an old post but a good interesting one. At least to me.

Yes I had to ask about step up with barbell.

That being said, there are many study and it has been more than documented that the best exercice for glutes are mainly compound exercices. Glutes max and medium are large muscles so it makes sense.
The advantage of compound consist in working out more than one muscle at the same time. While we are stepping up loading barbell, the glute work harder being part of core/lower back. We tend to not realize that fact but it is a smart way of maximising the training through stabilisation.

Barre hit small muscles of the legs.
 
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Debinmi said:
Wow, a resurrected, old post!
I did barre work this past year due to a knee injury. I couldn't do pizza presses or the like on the floor so I did similiar with the barre. (I had to limit the quad work tho, but the glute work was beneficial.).
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It's not easy trying to find a work around with injuries. Good for you and your knees for finding a way!
 
Lady Vol Fan said:
It's not easy trying to find a work around with injuries. Good for you and your knees for finding a way!
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Yeah, thanks! I was thinking about the summer I had trouble with ITB Syndrome and had to modify quad work & increase exercises for the smaller glutes, the minimus & medius. I think a well-rounded program is important to not over-work quads & the gluteous maximus - smaller muscles are important too. There's a place for barre work & floor work - Cathe wouldn't include them in her workouts if they weren't important.
 
Debinmi said:
Yeah, thanks! I was thinking about the summer I had trouble with ITB Syndrome and had to modify quad work & increase exercises for the smaller glutes, the minimus & medius. I think a well-rounded program is important to not over-work quads & the gluteous maximus - smaller muscles are important too. There's a place for barre work & floor work - Cathe wouldn't include them in her workouts if they weren't important.
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Absolutely!
True hip mobility involves a balanced strength and stretch approach.
And all those minutes matter!
 
DeannaTS said:
Barre is also great for large muscles & can really target the glutes. It isn't only small muscles.
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if it work for you regardless of the goal, good for you.

That being said, i would love to read studies from reputable research backing up your statement.
Articles from blogs do not do as far as I am concerned.

Enjoy you Barres!
 
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