Why aren't my glutes sore??????

[hj]

Hi Cathe! Congratulations on Eric and that awesome write up on the PS series in Shape. (can you tell I haven't written in a while? I'm behind!)

I notice that my workout buddy (via email) and others have talked about their butt being sore after doing step ups, lunges and /or squats.
This does not happen for me. My hamstrings and quads are sore the next day...but not my glutes.
I stick my behind out, I keep my back straight, I don't let my knee go over my toes.....I even watch my form in the mirror and it looks fine. Do you know what I could be doing wrong?
The only things that seem to "target" my glutes is table work and Plie squats (plies I can also feel primarily on inner thighs).
Oh! And I am using heavy enough weight too.

Well, if you have any suggestions.....I'm trying to build up my glutes.

Thanks! Heather

 

[susan p]

so sorry I'm not Cathe

(well, actually, I'm not sorry, in fact I'm glad I'm ME!! --but I meant that I know you wanted an answer from Cathe, lol). . .

Anyway, after that confusing start, I used to have the same problem. What has made a tremendous difference for me is keeping my WEIGHT IN MY HEELS!!! THAT is what will target your glutes. I would use "perfect" form on squats, leg presses, etc and like you felt it only or mostly in my quads. When I started really focusing my concentration on keeping my weight in my heels I started feeling it more in my glutes. In fact, I even pick my toes up slightly to force the weight as entirely into my heel as I can. You might not choose to do this since it does seem to compromise balance a bit. Others have mentioned putting a 2 x 4 under their TOES to keep their toes a bit elevated so their weight stays in their heels. . . I've personally never tried that. Keeping the weight in your heels seems to "drive" the work right up the back of your leg into your butt. -susan p