Glutes exercises and how to combine with diet?

[sourrain]

Hi everyone.

Looking to really start focussing on my glutes! I work out 5 days a week (1 x arms/upper body, 2 x cardio, 2 x legs/glutes), and walk on rest days.

I am generally happy with my body but could do with building some more muscle in my glutes. I think I need to push myself more on my lower body days. I use a resistance band but have 6kg dumbbells I could use. I do squats, lunges, bridges, clam shells, fire hydrants, and lateral leg lifts.

Also thinking about my diet. I'll be honest, I've never calorie counted, but have suspicions I'm naturally on a calorie deficit, or at least maintenance. I burn around 2000 calories per day so I think I need to push myself to eat a bit more. Only problem is, I have a bloating problem and seem to bloat up a lot. I'm veggie also, though have enough protein (I think?)

So,
Does anyone have any suggestions on other exercises I could do that are good for the glutes?
How often should I be 'training' them? Is 2 x a week ok?
How would you go about considering your diet in terms of this?

Glutes are often "lazy" muscles that get away with not firing properly and letting quads and calves do the work. The traditional squat/ lunge type exercises don't necessarily address this. Looking up physio exeecises such as bridges helps to activate the glutes more effectively and make the most of more obvious exercises.

Walking lunges, bridges, clams, I tense and untense mine up all the time, no idea if it does any good but feels as though it should be! One legged squat, at the gym I'm guessing those t Rex things might help?

When you say glutes, do you mean actual strength, or the Insta style 'peachy bum' (the latter is rubbish , but I thought I ought to ask ...)

I'm strong for my age & height (I can deadlift 85kg and squat 60kg) but my physio always says I have 'weak' glutes - for me (they're strong in comparison to most people!). That is, they're not firing as strongly as they should, in undertaking the loads I'm giving my body, and I tend to use a quad dominant squat.

So she has prescribed glute bridges - both one legged and two legs. These are basic and good medicine, and according to her, everyone should do them.

As @BogRollBOGOF says, glutes take a bit more to fire - glute bridges are the way to go. When you get really strong at them, do them using a Pilates ball.

Form is important: don't flare ribs or involve the back - or the quads too much. Feel it in the glutes. And go sloooow. That is harder than pumping them out.

Download MyFitnessPal app (free), create an account. Then spend a few weeks logging everything that you consume (including drinks). You’ll soon see if you are getting enough macronutrients (eg protein). I’m vegan (plant based so essentially avoid beige and processed foods) and a racing cyclist. I easily get my macros bang on. It took me sometime to achieve that though. It is also important for me to time nutrition around workouts, so being adequately fueled before, fueling adequately during and then having the recovery food just right. Generally if you feel energised, recover well/ quickly from exercise and don’t get ill frequently (eg colds) then it’s likely you’ve got it right.

And cycling (particularly somewhere hilly) is bloody awesome for producing the firmest arse on the planet (and quads and calf’s).

Thank you for the advice everyone. @MeltsAway I mean actual strength! It's an area I feel I have neglected in my workouts.

Seems like glute bridges are the way to go. I'll have a search on YouTube and see what's out there in terms of routines and workouts - I find it more motivating to use other people's workouts! Might give cycling a go again as well - I haven't cycled in years!

Thanks

I find the Instagram account of @AchieveFitnessBoston is really good - they have several videos on the correct form for glute bridges. And they're really down to earth and good for beginners in strength training.

Main thing is, don't flare your ribs or arch your back. Push up through the glutes, not through your back. Start with two legs, then go to one-legged bridges, then try them on a Pilates ball. Aim for 3 sets of 12 on each leg.