what part of the squat most works the glutes?

On Sat, 10 Feb 2007, Eric R wrote:

> Hi, what part of the squat most works the glutes? Is it different for
> everyone?
>
> I've tried doing squats a couple different ways but never feel much in
> the glutes. Also, I don't feel any increase in glute exertion at the
> bottom of the squat, just in the quads.
>
> I'd rather not have to do a second exercise just my glutes.
>
> Any technique suggestions or anything else?
>
> thanks a lot
> Eric
>
> PS I've just started this workout so maybe my quads have to get
> stronger first then I can add weight and only then will my glutes
> start getting a workout, no?
>


You might try squats on a smith machine and putting your feet a little
further forward then normally. Focus your weight onto the heels of your
feet. That's what does it for me...


--Sir Jackery
 >> Stay informed about: what part of the squat most works the glutes? 

On Feb 10, 10:37 am, Tom Anderson <t....DeleteThis@urchin.earth.li> wrote:
> On Sat, 9 Feb 2007, Sag wrote:
> > Eric R ha escrito:
>
> > Powerlifting squats involve my posterior chain (including glutes) more
> > than olympic squats. Maybe try this.
>
> Hang on, how can both of those be true? Surely olympic squats involve far
> more hole-climbing?

Maybe because I don`t stop at parallel while doing powerlifting type
squats; I break at the hips initially, stick my butt out, and go down
until tension in my hams stop the movement[1], at about half place
between atg and parallel.

I try to go down 'between' my legs, instead of 'over' them, if that
makes sense. At the hole, I feel the initial push clearly in my
buttocks.

Again, my experience only.

[1] I found that letting hams unload make me go down faster and lower,
but it's hell on my kness.
 >> Stay informed about: what part of the squat most works the glutes? 

In article <2c8qs2pishs9h4j3rugpfsma5hhohniohq.DeleteThis@4ax.com>,
Eric R <1.DeleteThis@1.com> wrote:

> Hi, what part of the squat most works the glutes? Is it different for
> everyone?
>
> I've tried doing squats a couple different ways but never feel much in
> the glutes. Also, I don't feel any increase in glute exertion at the
> bottom of the squat, just in the quads.
>
> I'd rather not have to do a second exercise just my glutes.
>
> Any technique suggestions or anything else?
>
> thanks a lot
> Eric
>
> PS I've just started this workout so maybe my quads have to get
> stronger first then I can add weight and only then will my glutes
> start getting a workout, no?

Oddly enough, I've found that weighted hyperextensions work my glutes
more. Or at least I feel it more there. I do them for lower back anyway
so it's all good.
--
Peace, Om

Remove _ to validate e-mails.

"My mother never saw the irony in calling me a Son of a bitch" -- Jack Nicholson
 >> Stay informed about: what part of the squat most works the glutes? 

On Sat, 9 Feb 2007, Sag wrote:

> Eric R ha escrito:
>
>> Hi, what part of the squat most works the glutes? Is it different for
>> everyone?
>
> Coming out of the hole. In particular, for me, the initial drive.
>
>> Any technique suggestions or anything else?
>
> Powerlifting squats involve my posterior chain (including glutes) more
> than olympic squats. Maybe try this.

Hang on, how can both of those be true? Surely olympic squats involve far
more hole-climbing?

tom

--
There is a faster way to find out...
 >> Stay informed about: what part of the squat most works the glutes? 

In article <omp_omelet-EC0B43.08461610022007.RemoveThis@news.giganews.com>,
Omelet <omp_omelet.RemoveThis@gmail.com> wrote:

> In article <2c8qs2pishs9h4j3rugpfsma5hhohniohq.RemoveThis@4ax.com>,
> Eric R <1.RemoveThis@1.com> wrote:
>
> > Hi, what part of the squat most works the glutes? Is it different for
> > everyone?
> >
> > I've tried doing squats a couple different ways but never feel much in
> > the glutes. Also, I don't feel any increase in glute exertion at the
> > bottom of the squat, just in the quads.
> >
> > I'd rather not have to do a second exercise just my glutes.
> >
> > Any technique suggestions or anything else?
> >
> > thanks a lot
> > Eric
> >
> > PS I've just started this workout so maybe my quads have to get
> > stronger first then I can add weight and only then will my glutes
> > start getting a workout, no?
>
> Oddly enough, I've found that weighted hyperextensions work my glutes
> more. Or at least I feel it more there. I do them for lower back anyway
> so it's all good.

Not odd at all - the gluteous maximus muscle is primarily a hip extensor
and that is what you are doing in the hyperextension. Lumbar is worked
if you round the lower back, but really is more involved statically than
in dynamic movement in hyper extensions.

The wider stance works the inner gluts during the eccentric phase and
also due to the necessary hip rotation which allows the movement.
Overall I think the wider stance does place more stress on the gluts
than the narrower olympic style squat, but both work the muscle well.
Deeper squats require far more posterior chain work in both styles.

--
Keith
 >> Stay informed about: what part of the squat most works the glutes? 

Dnia 2007-02-10 Eric R napisa³(a):
> Hi, what part of the squat most works the glutes?

Above parallel. Oly lifters have big quads from deep squatting,
powerlifters have big glutes from shallow squats.

> Is it different for everyone?

To a point.

> I've tried doing squats a couple different ways but never feel much in
> the glutes. Also, I don't feel any increase in glute exertion at the
> bottom of the squat, just in the quads.

Try low bar, wide stance, "sit back" squats. Work on depth and on
keeping your knees in line with your feet. The wider the stance, the
more difficult it is to reach parallel, so you'll have to work on it.
Consider box squats (standard bench works fine(ish) for taller guys).

> I'd rather not have to do a second exercise just my glutes.
>
> Any technique suggestions or anything else?
>
> thanks a lot
> Eric
>
> PS I've just started this workout so maybe my quads have to get
> stronger first then I can add weight and only then will my glutes
> start getting a workout, no?

Maybe. Hard to tell without a video.

--
Andrzej Rosa
 >> Stay informed about: what part of the squat most works the glutes? 

"Eric R" <1.RemoveThis@1.com> wrote in message
news:2c8qs2pishs9h4j3rugpfsma5hhohniohq@4ax.com...
> Hi, what part of the squat most works the glutes? Is it different for
> everyone?


I always did dumbbell squats, as deep as possible. Never made my glutes
sore. Now, lunges and stepups make them hurt big time. I did DB squats
because my gym has no cage and I have no spotter.
 >> Stay informed about: what part of the squat most works the glutes? 

On Sat, 10 Feb 2007 01:51:13 GMT, Eric R <1 DeleteThis @1.com> wrote:

>Hi, what part of the squat most works the glutes? Is it different for
>everyone?
>
>I've tried doing squats a couple different ways but never feel much in
>the glutes. Also, I don't feel any increase in glute exertion at the
>bottom of the squat, just in the quads.
>
>I'd rather not have to do a second exercise just my glutes.
>
>Any technique suggestions or anything else?
>
>thanks a lot
>Eric
>
>PS I've just started this workout so maybe my quads have to get
>stronger first then I can add weight and only then will my glutes
>start getting a workout, no?


Awesome, thank you all very much.
 >> Stay informed about: what part of the squat most works the glutes? 

"Omelet" <omp_omelet.RemoveThis@gmail.com> schreef:

>> PS I've just started this workout so maybe my quads have to get
>> stronger first then I can add weight and only then will my glutes
>> start getting a workout, no?

> Oddly enough, I've found that weighted hyperextensions work my glutes
> more. Or at least I feel it more there. I do them for lower back anyway
> so it's all good.

I think you feel ther better because there is actually resistance at the end
position, where in the squat resistance is zero at the end, but huge in the
beginning.

--
Pete
 >> Stay informed about: what part of the squat most works the glutes? 

In article <45ced84b$0$15362$dbd41001@news.wanadoo.nl>,
"Pete" <phoutstra.RemoveThis@wanadoo.nl> wrote:

> "Omelet" <omp_omelet.RemoveThis@gmail.com> schreef:
>
> >> PS I've just started this workout so maybe my quads have to get
> >> stronger first then I can add weight and only then will my glutes
> >> start getting a workout, no?
>
> > Oddly enough, I've found that weighted hyperextensions work my glutes
> > more. Or at least I feel it more there. I do them for lower back anyway
> > so it's all good.
>
> I think you feel ther better because there is actually resistance at the end
> position, where in the squat resistance is zero at the end, but huge in the
> beginning.
>
> --
> Pete

Could be...

I understand the guy that mentioned smith squats tho'. I've messed with
the smith from time to time and since you are supported, you can vary
the leg position more as you don't have to be as concerned with balance.

I can put more stress on the glutes using it, or even more stress on the
quads.

I don't recommend it for doing _all_ squats but it's an ok change when
you want to "mix it up" a little.
--
Peace, Om

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"My mother never saw the irony in calling me a Son of a bitch" -- Jack Nicholson
 >> Stay informed about: what part of the squat most works the glutes? 

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