Want to grow my glutes

[AmalAUh]

I'm aiming to improve my glutes for bodybuilding competitions as I feel they're a weaker area for me. When I see photos of competitors, their glute-ham tie-in looks really developed. Would using something like Anavar help me build this area? Also, what exercises would you recommend? I've been weight training for about 10 years.

 

[BeastModeBuilder]

I'm aiming to improve my glutes for bodybuilding competitions as I feel they're a weaker area for me. When I see photos of competitors, their glute-ham tie-in looks really developed. Would using something like Anavar help me build this area? Also, what exercises would you recommend? I've been weight training for about 10 years.

I face challenges with engaging my glutes due to my quad dominance, long limbs, and a flat lower back. Experimenting with various exercises, I discovered what works best for me. Cable glute kickbacks with one knee on a bench, hip thrusts, step-back lunges, and cable rope squats have been most effective. I also found that pausing briefly in the contracted position and really squeezing my glutes helps. I prefer dumbbell stiff-leg deadlifts, positioning the dumbbells outside my legs rather than in front.

 

[Sam Sulek]

Barbell hip thrusts work wonders. Make sure you go heavy as fuk

 

[Snitsky]

Don't overlook cable kickbacks, and when doing hip thrusts, focus on moderate weight and higher reps. You don't need to go super heavy on thrusts, just use moderate weight and aim for high reps until you feel your muscles working.

 

[jagosa41]

I've struggled to target my glutes properly, even with exercises like Bulgarian split squats hitting my quads more. Lately, I've found success with glute activation using bands before my workouts. I focus on weighted step-ups, sumo squats, Smith machine sumo squats, and if available, pendulum squats at the gym. There's also an exercise called glute push-downs on assisted dip machines that can help. Remember, using Anavar won't fix a lagging body part unless you learn to target it effectively; it might just strengthen the dominant muscles instead.

 

[AmalAUh]

Thank you, this has been very helpful. Honestly, I think I also rely a lot on my quad they tend to take over during exercises, feeling the burn in them before my glutes get a chance.