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Glutes Month

Sunday, November 02, 2014

I have decided to focus on glutes this month because I need them to run up hills. I aim for two days of lower body ST every week, one hill run, and one bike x-train day. In the gym, I am doing:
-deadlifts (60lb)
-squats (60lb)
-pliate squat (20lb)
-Good Mornings (50lb)
-Single-leg deadlifts (25lb)
-Hip thrust (50lbs)
-that leg lift thing ( on all fours, heel to the ceiling)
-Leg-press (90lb)
- lunges (40lb)

Ok, some of those are hamstring excises, too…but they are all connected.

Does anyone have suggestions for other glute exercises?

Thanks! emoticon

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Member Comments About This Blog Post

    I think you have all the bases covered. I think that "that leg lift thing ( on all fours, heel to the ceiling)" is called a Donkey Kick Back. You have a good overall plan to improve leg and lower back strength.

    I would make sure to do a few abdominal exercises also. A few toe raises on the leg press machine is also a good thing. You also need to give your muscles time to recover. Strength is actually built during rest periods.

    When you are riding your bike, go to higher gears and stand up. Of course, stay balanced on the pedals. Standing up on your bike works more leg muscles and your glutes.

    Good luck with your plan.

    Thanks, Bruce

    emoticon emoticon emoticon
    2149 days ago
  • BILL60
    Looks like plenty of flute exercises to me. Now go out there and just "Do It".
    2152 days ago
  • no profile photo CD12242035
    Looks like a great plan!
    2153 days ago
  • MUFFIY831
    Sounds good to me! What are Good Mornings?
    2153 days ago
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