IllPumpYouUp.com
 
Ship To:
Toll Free: 1-800-940-2911  
 
IllPumpYouUp.com
Challenges
|
|
|
|
|
|
|
Home Find a Supplement Plan Shop by Brand Shop by Category Specials and Sales Best Sellers Stacks Reviews






|
|

Facebook  Instagram  Twitter  Google Plus  YouTube
Join us on Facebook and Twitter to learn about specials, coupons and free products.
POPULAR NEW ITEMS
 
 
 
 
 
 
 
 
BEST SELLERS BY CATEGORY

Muscle Builder
Weight Loss
Protein 
Myogenix AfterShock Recovery
Hi-Tech Lipodrene with Ephedra
Optimum Nutrition 100% Whey Protein Gold Standard

Test Booster
Creatine
Amino Acid
iSatori ISA-TEST GF
All American EFX Kre-Alkalyn EFX
SciVation Xtend
IPYU Video of The Month
FREE 10 Serving No-Xplode When Purchasing a No-Xplode
SUPPORT CENTER
 
 
 
 
 
 
 
 
$25 Store Coupon For a Picture
IllPumpYouUp.com Designer T-Shirt Gray




$5.95 FLAT RATE SHIPPING ON ALL NON PO BOX USA MAINLAND ORDERS OVER $99!
 
Articles > Weight Training > 10 Rules In Mass Building
Like this article? Then 'Like' this page!
 

Getting Rock Hard Glutes

By Jeremy Olson

Bodybuilders are among the rare breed of people who actually care about having a rock-solid butt. In fact, it's a must that bodybuilders develop a muscular set of glutes because it looks pretty weird when you have a muscular back and legs with a saggy, jell-o butt in between. So if you're interested in developing strong and shapely glutes, here are some great exercises and techniques for doing so.

Stiff-Legged Deadlifts

Not only are stiff-legged deadlifts great for building your hamstrings, but they are also very useful in tightening your glutes too. Unfortunately, most lifters don't get the glutes benefit they should when doing these. In order to build your glutes while doing stiff-legged deadlifts, you should squeeze the glutes at the top of the lift. This is of course in addition to keeping your knees and back straight when performing the exercise.

Lunges

Lunges are another tried-and-true leg lift that people can do to build glutes. Luckily you don't have to remember any extra squeeze with lunges since the natural motion should take care of working the glutes. However, it's very important that you do the exercise correctly, which means not letting your knee go further than the toes when performing a lunge.

Glute Machines

Apparently gyms have recognized the importance of glute exercises since they are offering machines that specifically target your butt. Many of these machines differ in how the exercise is performed, but all of them are built to isolate your glutes. So be sure and check if your gym has a glute machine because they are an excellent way to supplement other glute exercises.

Balanced Leg Lifts

Not all glute exercises involve a machine or weights since some can be done with just your body. Of course with balanced leg lifts, you should have something to hold on to so you don't fall over. To perform this exercise, grab a chair and put one leg directly behind you (no bend) while keeping the other leg flat on the floor. When your leg is behind you, squeeze your glute before bringing the leg to the floor. Do 10-15 reps on one leg before switching and doing the same on the other leg.

Glute Lifts

The name of this exercise might be deceiving since you aren't actually lifting anything with the glutes (as if this were possible). Instead, you lie on your back with knees bent; from here you'll raise your butt in the air while squeezing at the top. When doing glute lifts, it's extremely important to keep your back straight so your glutes do the bulk of the work.

Squats

Most bodybuilders know that squats work hamstrings and quad muscles. However, a lot of people don't realize that you can get a really effective glute workout in through squats too. Of course, you won't be getting the full effect of working glutes if you don't go down all the way when doing squats. So in order to build your glutes with squats, use a weight that allows you to bend a little past parallel so the glutes are really brought into the exercise.

Running Hills

Another effective glute exercise that doesn't involve weights is running hills. Moving up hills works your muscles in a whole new way that traditional weighted exercises can't accomplish. And hill running works more than just your glutes since it also recruits other leg muscles into the exercise. If running isn't your thing or you are too tired from a workout, you can always walk up hills as well.

Dumbbell Step-ups

One more exercise that will build the glutes is dumbbell step-ups. With dumbbell step-ups, you step onto a box or bench with dumbbells in hand; once at the top, you step back down in whatever manner is comfortable. It's highly recommended that you change the lead foot in between sets so you work both sides equally. Also, make sure that the object you're stepping on isn't difficult to reach because the worst case scenario involves tripping while doing these.

Keep in mind that you won't be able to fit all of these exercises into one session. Instead, you should do some of them in one session and others later on to find out which glute exercises you like best.

 

Related Articles
Build Mass With A Full Body Workout
Making Mass Gains While Staying Cut
Tips for Building Mass and Size

 

 



 
Frequently Visited Areas
BODYBUILDING FORUM
FITNESS EXERCISES
SUPPLEMENT REVIEWS
ONLINE PERSONAL TRAINER
PRODUCT RANKING
VIDEO REVIEWS
TRAINING ARTICLES
NEW PRODUCTS
SUPPLEMENT ARTICLES    
 
I'LLPUMPYOUUP.COM
527 D Street
CLEARWATER, FL 33756
Email Us
Toll Free: 1-800-940-2911
 
How Are We Doing?
REPORT A PROBLEM
SITE FEEDBACK
 
Product Suggestion
RECOMMEND AN ITEM
Payment Types Accepted


 
Click for the BBB Business Review of this Vitamins & Food Supplements in Clearwater FL
Nextag Seller
IllPumpYouUp.com is an Upfront Merchant on TheFind. Click for info.
bizrate Customer Certified Site - IllPumpYouUp.com Reviews at Bizrate
 
 

HOME  |  MY ACCOUNT   |  DISCONTINUED  |  LINKS  |  AFFILIATE PROGRAM  |  CONTACT  |  LOG OUT
Copyright© 2003-2014. IllPumpYouUp.com All Rights Reserved.