tightening up glutes

[leora]

Cathe,
I LOVE your workouts!!!!! I have lost 64 pounds, but I need to tighten and tone my glutes and hamstrings. I feel like when I do squats that they are burning more in my quads than my glutes. Am I doing the exercise wrong?...Could you describe a better way to do it?...Also, sometimes I feel a lot of pressure in my knees - it is NOT painful, but I am wondering if I am simply doing them wrong. Is there any other exercise that I should be doing to tighten this area? Keep up the excellent work!

 

[scm]

Cathe's Legs and Glutes workout sounds like it would be a great for you! It really works your glutes AND there are no traditional squats in it. There are a few exercises done in this workout that works your hamstrings and glutes at the same time. It's a must have!
Susan C.M.

 

[bwest]

I have also noticed that when doing the squats that I feel it mostly in the quads and knees. I really try it push up through the heels. I never let my knees go over my toes so know that that part is right.I do though notice it the next day in the glute and hams. I just thought that maybe my quads were weaker. I am also looking forward to a response on this. Was just going to ask the same question. Thanks for putting it out.

 

[Cathe Friedrich]

Hi Leora! Congratulations, that is a wonderful accomplishment. I think you will enjoy Legs and Glutes as well Pyramid Lower Body(the second half of it). The exercises in these two workouts target the glute and hamstrings more specifically. It is quite common to hear people say that they feel squats in their quads more than their hamstrings. Try to do more of what I call "Low End" squats. Thats where you go down and come up half way a few times before you stand all the way up. The low end of the squat position is where the hamstring and glute are most activated. Also, in the the "low end" squat, try not to allow any momentum into the movement. Keep it controlled and press up through the entire foot, but put a bit more emphasis on the heels pushing up. Contract your buttocks the whole time too. Start out light when doing low ends. If you go heavy too soon you could end up stressing your low back too much.

Another favorite exercise of mine for the glutes and hamstrings is a walking lunge. I have not put them in my vhs/dvd workouts because of space limitations. Simply lunge forward consecutively in the same way you would walk across the room (but lunge instead). So you would alternate lunging forward right leg, left leg etc. I usually do about 16 across and then turn around and go the other way. You can also alternate lead legs at the start of each set.

Hope this helps!

 

[trevor]

One thing that works for me to hit the glutes more is to use a squat rack and do squats with your feet further forward in front of you. This works well for gym rats like myself. Of course, you need a rack because this is not doable with a free barbell.
Trevor

 

[SharonH]

I would love to see the walking lunges in Muscle Max. If only two were done before turning and repeating, I think most people would have the room.

 

[MarianneG2]

Nothing helped my glutes more than walking lunges in the gym! They give me DOMS every time I do them; it remains vital to push off with the heel, though, if you want to feel them in your glutes.

Marianne

 

[DebbieH]

Sharon, I thought the same thing when I read Cathe's reply. We could pump out quite a few in a minute even if we took the time to turn around every couple. Yoo-Hooo Cathe???
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!

 

[Aquajock]

Good substitutes, IMHO, for walking lunges from Cathe's workouts for the space-challenged are:

The last lower body sequence from "Boot Camp", in which you do alternating step-forward lunges with dumbbells for 16 reps, then alternating step-backward lunges for 16 reps;

The first leg circuit from "Body Max" in which you plant one foot on the bench and lunge backward in a 3-beat count for each rep focusing on one leg for 8 reps then the other; and the third leg circuit in this same power circuit segment from "Body Max" in which you perform step-forward lunges with dumbbells in a 3-beat count for each rep focusing first on one leg then the other, all on the floor; and

The explosive lunge sequence from "Legs And Glutes".

A-Jock