Adding size to glutes and hams

I read this yesterday - nothing we don't already know but perhaps some ideas/reminders/inspiration? http://bretcontreras.com/...m-the-fittest-females/ (I've no idea why he didn't ask any of us for our ideas! Hmph!  )

Just discovered I can do one legged squats (only one so far) but plan on incorporating these into my glute workout as they hit the spot exactly!! Once I can do 10 I'm going to introduce dumbells

Ooh, tough stuff Dawn  For some reason I find them easier (not easy!) if I hold a light db or kettlebell out to the front in both hands. I am still absolutely rubbish on one side compared to the other though!

are you sposed to do the one legged squats, feet flat to floor?  (I can do em on balls of feet but not flat....)
x

Dawn - do you mean full pistol squats, or just 1-legged squats with the other out in front? I do the latter on with front foot on a bench and same, hits my glutes bang on!
Pistol squats hit my teardrop perfectly but v.bad for the knees.... :-/

Pistol squats??
Xx

Stand on 1 leg, put the other out in front of you straight off the floor. Squat down on 1 leg, keeping the other off the floor. Come back up. 
You'll look like a pistol if you can keep your leg off the floor... ;-)

Yes I mean pistol squats.
 
I also do one legged squats on a squat machine wher I can grip the shoulder pads but I do these weighted but pistol squats are much harder!!

Kule, ta! NOT gonna attempt them at this weight!
So what's the difference between these and one legged?
xx

One legged ones have some level of support whether it's with the other leg (as Flick says on a bench) or as I do where I hold on to the shoulder pads.
 
http://www.exrx.net/WeightExercises/GluteusMaximus/BBSingleLegSquat.html
 
http://www.exrx.net/WeightExercises/GluteusMaximus/BBSingleLegSplitSquat.html

The split squat is similar to static lunges, only difference is your trail leg is up on a bench?
 
Had to do my lunges on the smith this week with the arms set free (they move in an arc), it was difficult but the only way to get the weight I need up on my shoulders - grip is limiting for the DB version because I'm going so heavy.

My split squat, my leg's in front, not behind...
 
Actually did Pistol Squats y.day - my glutes are crying this morning!!!!

Gingernut, I was only recently shown how to do split squat properly and the difference between them and a lunge is that the front leg comes in much closer to the bench than with a lunge - I instinctively put it out so my knee bent at a right-angle but he moved it in... I hope that's right anyway, as it's how I've been doing them since!

NicChip


Gingernut, I was only recently shown how to do split squat properly and the difference between them and a lunge is that the front leg comes in much closer to the bench than with a lunge - I instinctively put it out so my knee bent at a right-angle but he moved it in... I hope that's right anyway, as it's how I've been doing them since!

Ok, tried them first time tonight and will bring the front leg back a bit next time. It did feel a bit different to the lunges and my back started leaning as you do when you come down into a squat - rather than staying upright with lunges so I might have got it sort of right.
 
Cannot do pistols at all.

Don't take my word for it as I'm not a PT, but that's what I was told (or what I understood/remember from it anyway!) :D

flick161


My split squat, my leg's in front, not behind...

Actually did Pistol Squats y.day - my glutes are crying this morning!!!!

And ain't it a great feeling?

kitty

flick161


My split squat, my leg's in front, not behind...

Actually did Pistol Squats y.day - my glutes are crying this morning!!!!

And ain't it a great feeling?

 
I'll tell you depending on what trophy I have in my hands next year  

Fighting talk

Quite technical, but I grasped the gist & I'm not a qualified PT or anything, but worth a read:
http://www.t-nation.com/free_online_article/sports_body_training_performance/advanced_glute_training
 
EDIT: Oops meant to say thanx to Carly Thornton, as she posted on FB yesterday
:-)xx