Glutes revisited

[Sun Tzu]

I've got to do something about my flat butt. Please have a look: :moon:

I know it's been said that squats are the best thing for glutes, and that the best technique is to put your weight on your heels and to squat all the way down.

I use a Bow-Flex. I know you free weight purists will laugh at that, but I'm acheiving astounding results with it and I couldn't be happier with the changes to my physique. I actually didn't think this machine would be anywhere near as good as it has proven to be.

There does seem to be a limitation regarding squats, though, because you have to straddle the center beam (that supports the bench) at the squat station and therefore you can only get your thigh bones parallel to the floor.

Will this still be worth it to develop my glutes? Are there other equally effective alternatives? The Bow Flex has a sliding bench that allows you to do a leg press. How is that for glutes? Thanks for your opinions.

ps I do understand that nothing beats free weights, but I have joint problems and the Flex really allows me to lift some significant weight without aggravating the joints.

 

[Gus]

Split squats. http://exrx.net/WeightExercises/GluteusMaximus/BBSplitSquat.html

Doing regular squats for glutes won't do much unless you go deep, and then you risk hurting your knees. Basically any sort of deep squat-like movement will work your glutes, you just have to balance that in with knee health. Lunges in general are good for glute work and keep your knees pretty safe.

 

[Throttle]

UGH! Please don't pedal that bull unless you've squatted arse-to-grass yourself, and built up to heavy weights patiently.

Lunges are just as dangerous if you let the knees go beyond your toes--it's the same movement, same danger to the knees. If anything, they're more dangerous, because people tend to move to fast and bounce or rest at the bottom. No matter which you're doing DO NOT BOUNCE and DO NOT rest your thighs against your calves at the bottom. If you feel a need to do so, drop some weight, slow down, and take your time. It's your knees. But squatting to parallel won't save them, and lunges won't save them. A proper full squat and patience will develop the strength you need to avoid injury.

If you're willing to take the time, read this:

http://www.stumptuous.com/cms/displayarticle.php?aid=52

Back to Sun Tzu's original question: take it slow, and try both squats & leg press. I'm no expert on the BowFlex so I can't comment on whether it's safe to squat with or not. Sharp pain (esp. in a joint) = stop, re-evaluate. Muscle pain = keep it up 'til you can't see straight.

Deadlifts & Straight-leg deadlifts also work on the glutes. Not sure how you'd do those with the Bowflex. Get a barbell, go for it!