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6/28/2025, 10:21:26 PM
>>11321693
And you could still make progress at home. What other exercises are you doing?
Something that stretched the glutes under tension like a low bar squat is good (though tough to setup without a squat rack) but you could also try some RDLs with a knee bend to avoid hamstrings as much or kickstand RDLs.
I like the seated good morning with bent knees as a glute isolation workout. It works best with free weights as bands get light when you want it to be heavy. With this you want to have your knees rotated a bit also, i.e. feet shoulder with with knees flared out a bit to let your torso fit between. You keep your back straight and focus on the hips, I find that thinking about reaching forwards as far as possible rather than bending over helps with not rounding your back, and staying below 45° the whole time keeps the tension high
If you feel hip thrusts are getting easy, you can can also try them one legged. This will require better core stability and a good bench (obviously solving the problem of getting mostly hamstrings first). I have very little weight to do them with (only 20kg), but one legged it feels heavy enough. I do as many as I can then do forced eccentrics for as many as I can (lifting with two legs, lowering with one keg, alternating leg each time)
And you could still make progress at home. What other exercises are you doing?
Something that stretched the glutes under tension like a low bar squat is good (though tough to setup without a squat rack) but you could also try some RDLs with a knee bend to avoid hamstrings as much or kickstand RDLs.
I like the seated good morning with bent knees as a glute isolation workout. It works best with free weights as bands get light when you want it to be heavy. With this you want to have your knees rotated a bit also, i.e. feet shoulder with with knees flared out a bit to let your torso fit between. You keep your back straight and focus on the hips, I find that thinking about reaching forwards as far as possible rather than bending over helps with not rounding your back, and staying below 45° the whole time keeps the tension high
If you feel hip thrusts are getting easy, you can can also try them one legged. This will require better core stability and a good bench (obviously solving the problem of getting mostly hamstrings first). I have very little weight to do them with (only 20kg), but one legged it feels heavy enough. I do as many as I can then do forced eccentrics for as many as I can (lifting with two legs, lowering with one keg, alternating leg each time)
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