Reply
Results 1 to 9 of 9
  1. #1
    Registered User naguala's Avatar
    Join Date: Mar 2013
    Age: 29
    Posts: 920
    Rep Power: 104
    naguala is on a distinguished road. (+10) naguala is on a distinguished road. (+10) naguala is on a distinguished road. (+10) naguala is on a distinguished road. (+10) naguala is on a distinguished road. (+10) naguala is on a distinguished road. (+10) naguala is on a distinguished road. (+10) naguala is on a distinguished road. (+10) naguala is on a distinguished road. (+10) naguala is on a distinguished road. (+10) naguala is on a distinguished road. (+10)
    naguala is offline

    Best exercises for the upper part of the buttocks?

    Hi girls

    the botton muscles of my butt have developed but the superior muscles of my glutes have not evolved. What would be some exercises to target the upper area of the butt?

    Thanks
    Reply With Quote

  2. #2
    Red NerdyLady's Avatar
    Join Date: Sep 2019
    Posts: 1,110
    Rep Power: 7235
    NerdyLady is a name known to all. (+5000) NerdyLady is a name known to all. (+5000) NerdyLady is a name known to all. (+5000) NerdyLady is a name known to all. (+5000) NerdyLady is a name known to all. (+5000) NerdyLady is a name known to all. (+5000) NerdyLady is a name known to all. (+5000) NerdyLady is a name known to all. (+5000) NerdyLady is a name known to all. (+5000) NerdyLady is a name known to all. (+5000) NerdyLady is a name known to all. (+5000)
    NerdyLady is offline
    Originally Posted by naguala View Post
    Hi girls

    the botton muscles of my butt have developed but the superior muscles of my glutes have not evolved. What would be some exercises to target the upper area of the butt?

    Thanks
    For the gluteus medius:

    https://www.bsrphysicaltherapy.com/2...s-5-exercises/
    I am one of the 3%.
    I am one of the 1 in 8.
    www.metavivor.org
    www.metavivor.org/take-action/why-we-need-you
    Reply With Quote

  3. #3
    Registered User oregonchick76's Avatar
    Join Date: Apr 2011
    Age: 43
    Posts: 6,937
    Rep Power: 10462
    oregonchick76 is a splendid one to behold. (+10000) oregonchick76 is a splendid one to behold. (+10000) oregonchick76 is a splendid one to behold. (+10000) oregonchick76 is a splendid one to behold. (+10000) oregonchick76 is a splendid one to behold. (+10000) oregonchick76 is a splendid one to behold. (+10000) oregonchick76 is a splendid one to behold. (+10000) oregonchick76 is a splendid one to behold. (+10000) oregonchick76 is a splendid one to behold. (+10000) oregonchick76 is a splendid one to behold. (+10000) oregonchick76 is a splendid one to behold. (+10000)
    oregonchick76 is offline
    Full-depth squats and deadlifts.
    "Start where you are. It's never too late to change your life."
    Reply With Quote

  4. #4
    Registered User KatimmuraRMT's Avatar
    Join Date: Sep 2015
    Age: 28
    Posts: 1
    Rep Power: 0
    KatimmuraRMT has no reputation, good or bad yet. (0)
    KatimmuraRMT is offline

    EMG results

    EMG shows that for most people the upper glutes get the most activation from barbell hip thrusts (134.0), followed by seated band hip abductions (93.9), then cable hip rotations (83.9).

    Few other popular exercises/recommendations:
    Clamshells (70.6)
    High step ups (72.0)
    Single leg hip thrusts (66.9)
    Deadlifts (81.5)
    Full squats (27.8)
    Reply With Quote

  5. #5
    Registered User fitfanatic123's Avatar
    Join Date: Jul 2013
    Location: Farmingdale, New York, United States
    Age: 32
    Posts: 747
    Rep Power: 2580
    fitfanatic123 is just really nice. (+1000) fitfanatic123 is just really nice. (+1000) fitfanatic123 is just really nice. (+1000) fitfanatic123 is just really nice. (+1000) fitfanatic123 is just really nice. (+1000) fitfanatic123 is just really nice. (+1000) fitfanatic123 is just really nice. (+1000) fitfanatic123 is just really nice. (+1000) fitfanatic123 is just really nice. (+1000) fitfanatic123 is just really nice. (+1000) fitfanatic123 is just really nice. (+1000)
    fitfanatic123 is offline
    Lateral movements hit the upper glutes the most for me.... side lying hip raises, x-band walks, cable abductions, lying abductions, rotary band twists, etc..
    Reply With Quote

  6. #6
    Registered User UK44's Avatar
    Join Date: Dec 2019
    Age: 50
    Posts: 12
    Rep Power: 0
    UK44 will become famous soon enough. (+50) UK44 will become famous soon enough. (+50) UK44 will become famous soon enough. (+50) UK44 will become famous soon enough. (+50) UK44 will become famous soon enough. (+50) UK44 will become famous soon enough. (+50) UK44 will become famous soon enough. (+50) UK44 will become famous soon enough. (+50) UK44 will become famous soon enough. (+50) UK44 will become famous soon enough. (+50) UK44 will become famous soon enough. (+50)
    UK44 is offline
    [QUOTE=NerdyLady;1590168351]For the gluteus medius:

    i have checked this site its realy amazing thanks for sharing such an informative site
    Reply With Quote

  7. #7
    Registered User DaRealBigMike's Avatar
    Join Date: Jul 2013
    Age: 26
    Posts: 49
    Rep Power: 0
    DaRealBigMike is on a distinguished road. (+10) DaRealBigMike is on a distinguished road. (+10) DaRealBigMike is on a distinguished road. (+10) DaRealBigMike is on a distinguished road. (+10) DaRealBigMike is on a distinguished road. (+10) DaRealBigMike is on a distinguished road. (+10) DaRealBigMike is on a distinguished road. (+10) DaRealBigMike is on a distinguished road. (+10) DaRealBigMike is on a distinguished road. (+10) DaRealBigMike is on a distinguished road. (+10) DaRealBigMike is on a distinguished road. (+10)
    DaRealBigMike is offline
    Originally Posted by naguala View Post
    Hi girls

    the botton muscles of my butt have developed but the superior muscles of my glutes have not evolved. What would be some exercises to target the upper area of the butt?

    Thanks
    There is supposedly an upper and lower gluteus maximus (Bret Contreras uses this terminology, so I'm siding with him) his studies show that Donkey kicks and hip thrusts target the upper area the best. Hip thrusts have highest activation during an isometric state, and ankle weights are almost necessary if you'll be doing donkey kicks (20lb adjustables are good).

    Deadlifts and squats are great exercises for overall glute growth, IMO. Though these exercises will give you mostly "lower-area" glute activation.
    From my understanding, the gluteus medius is the side of the buttocks. Supposedly, enhancing the gluteus medius will give you a "lift" to your booty, though there may or may not be research on this. Exercises that target the gluteus medius are mostly only lateral raises (lateral movements would be where your legs move outward from your point of view, rather than in front or behind as in a squat or donkey kick, respectively). Lateral movements with your legs perpendicular to your body are the best way to target the gluteus medius. medium.com/@SandCResearch/how-should-we-train-the-gluteus-maximus-ac35d1bd3c39

    I'll let you in on a little secret too... strategically placing HIIT Sprints as an occasional workout will send your glutes to another level. The first time you try them, you'll know what I'm talking about. t-nation.com/training/dispelling-the-glute-myth
    Last edited by DaRealBigMike; 01-07-2020 at 07:05 AM.
    Reply With Quote

  8. #8
    Registered User MarieJasmine's Avatar
    Join Date: Jan 2020
    Age: 50
    Posts: 10
    Rep Power: 0
    MarieJasmine is not very helpful. (-500) MarieJasmine is not very helpful. (-500) MarieJasmine is not very helpful. (-500) MarieJasmine is not very helpful. (-500) MarieJasmine is not very helpful. (-500) MarieJasmine is not very helpful. (-500) MarieJasmine is not very helpful. (-500) MarieJasmine is not very helpful. (-500) MarieJasmine is not very helpful. (-500) MarieJasmine is not very helpful. (-500) MarieJasmine is not very helpful. (-500)
    MarieJasmine is offline
    Here are some of the exercises that I perform for the upper Butts and glutes.
    Barbell Hip Thrust
    Glute and Hamstring Extensions
    Luges with Arm Reaches
    The STep ups
    Floor Jacks
    The Uni-Leg Chair Squat
    Quadruped Hip Extensions
    Lunge Jump
    Sets and Reps depends upon your endurance, So I do each with 15 reps of 2-4 sets once a week and it had benefited me alot.
    There are many others but these exercises that I have mentioned are the best amongst the others.
    Reply With Quote

  9. #9
    Registered User Janina5309's Avatar
    Join Date: Mar 2011
    Age: 36
    Posts: 32
    Rep Power: 0
    Janina5309 has no reputation, good or bad yet. (0) Janina5309 has no reputation, good or bad yet. (0) Janina5309 has no reputation, good or bad yet. (0) Janina5309 has no reputation, good or bad yet. (0) Janina5309 has no reputation, good or bad yet. (0) Janina5309 has no reputation, good or bad yet. (0) Janina5309 has no reputation, good or bad yet. (0) Janina5309 has no reputation, good or bad yet. (0) Janina5309 has no reputation, good or bad yet. (0) Janina5309 has no reputation, good or bad yet. (0)
    Janina5309 is offline
    What everyone else is saying, minus squats, deadlifts, and hip thrusts. You are already developed in these muscle groups. However, isometric holds at the very tippity top of your hip thrusts will definitely help, would be even better with a barbell glute bridge. The abduction exercises will definitely help, abducting to the side but back a little (as if you were skating), will activate the glute medius and minimus.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com