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420chan is Getting Overhauled - Changelog/Bug Report/Request Thread (Updated March 20)
Ass Exercises by Doris Dingerwell - Sun, 05 Aug 2018 22:45:10 EST ID:olyln65y No.94870 Ignore Report Quick Reply
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I'm in the middle of my first cut and I don't want to lose any ass muscle as I'm having trouble keeping my pants on already. I really should've known that was going to happen.

My current routine is rough on my feet and I commute by walking, so my old go-to of heel raises is out. Sad! I could heel raise 90 pounds and pretend I was a big shot for that.

What other exercises work well for the glutes?
Hamilton Wallerstock - Mon, 06 Aug 2018 06:25:28 EST ID:+1P+PRu0 No.94873 Ignore Report Quick Reply
basically anything where the hip goes from a flexed to an extended position, against resistance. little abduction too but mostly extension
Caroline Picklechot - Tue, 07 Aug 2018 21:16:59 EST ID:ryGNpiKd No.94880 Ignore Report Quick Reply
In descending order
Glute Bridge
Shit Guzzleworth - Wed, 08 Aug 2018 23:59:37 EST ID:olyln65y No.94881 Ignore Report Quick Reply
I already have squats, deadlifts, and power cleans (bonus points) in my routine, so that's good news, guess I bumbled into doing shit right for once! I'll look into the glute bridge, and I'll keep my hips in mind when I start building.

Thanks /ana/.
Charlotte Dankinfoot - Fri, 10 Aug 2018 14:43:26 EST ID:ryGNpiKd No.94890 Ignore Report Quick Reply
glute bridge, with elastic bands, are shown in studies to activate the most amount of your glutes than any other exercise.

For example, my 1RM on deadlift is 565 and I glute bridge over 650lbs for reps of 5.
My ass is huge. I am unstoppable.

Also glute bridges increase sprinting and starting sections of sprints the most out of any other exercise.
Phoebe Drabberkut - Sun, 12 Aug 2018 12:54:34 EST ID:olyln65y No.94895 Ignore Report Quick Reply
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Wow this exercize looks really simple and I dig it already. I'm guessing the best place to hold the bar is on your hips?
Hugh Fuffingshit - Mon, 13 Aug 2018 03:49:28 EST ID:ryGNpiKd No.94896 Ignore Report Quick Reply
You would also try doing it with a bench press you can sit up against for a more vertical motion and achieving a larger range of motion.
Wesley Hondernane - Mon, 13 Aug 2018 23:19:36 EST ID:+1P+PRu0 No.94903 Ignore Report Quick Reply

it's the exact same range of motion just oriented on a different axis.
George Facklebury - Sat, 25 Aug 2018 06:01:41 EST ID:RoDJveMF No.94957 Ignore Report Quick Reply
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Great ass means great thighs. Am I right?
Nicholas Fenderdale - Sat, 25 Aug 2018 17:33:50 EST ID:+1P+PRu0 No.94960 Ignore Report Quick Reply

they tend to get worked by a lot of the same exercises so yes they almost always go together
Nigel Chevingstock - Sun, 26 Aug 2018 12:48:46 EST ID:Or0UaOW3 No.94963 Ignore Report Quick Reply
Tricep kickbacks all the way girrrrrl!
Oliver Namblelare - Tue, 28 Aug 2018 22:14:53 EST ID:PT9qj0Lm No.94967 Ignore Report Quick Reply

Great point, cycling is the perfect way to exercise the buttocks.
Alice Clucklespear - Tue, 28 Aug 2018 22:31:54 EST ID:ryGNpiKd No.94968 Ignore Report Quick Reply
I work in exercuse research
I literally plastered stickers on peoples butts and tried to do either

Also if your chest is elevated, you can have more hip flexion.

If you dont understand that I would like you to define "hip flexion" first
Albert Sezzlededge - Thu, 30 Aug 2018 16:18:55 EST ID:+1P+PRu0 No.94973 Ignore Report Quick Reply

you're wrong. hip flexion is when the coxal joint bends anteriorly such that the distal end of the femur elevates toward the trunk. there's your definition faggot. doesn't matter how my torso is oriented, hip joint only has about 225 degrees of range in flexion/extension. locking out your hip joint in a close-compact position will end with you in the same relative positions of the femur and pelvis regardless if you are prone, lying on a decline, or lying on an incline. perhaps you are confusing tension along the posterior fascial chain arising from different leg orientations (knee flex./ext.) with "elevating your chest"
George Blandleson - Fri, 31 Aug 2018 02:58:16 EST ID:AhGzPz5F No.94975 Ignore Report Quick Reply
There is knee movement in glute bridges
There are your extra degrees of movement
Have a nice day
why does the knee need to move during a hip extension movement?
Angus Nickleshit - Sat, 01 Sep 2018 17:01:06 EST ID:+1P+PRu0 No.94981 Ignore Report Quick Reply

so changing the orientation of the body does not magically grant more degrees of range to the hip joint. and now you are rambling about the knee. gg
Lydia Dartridge - Sun, 02 Sep 2018 01:12:48 EST ID:p5nTEaM9 No.94982 Ignore Report Quick Reply
split squats good too normally I can get a real good contraction of my cheek on the way up
Cedric Nicklewell - Wed, 12 Sep 2018 16:42:31 EST ID:olyln65y No.95001 Ignore Report Quick Reply
OP here, I'm having some trouble with these glute bridges.

I'm a boy so I've been putting the barbell (just a 25 pounder because I'm cutting pretty heavily right now) on my lower abdomen and not my hips/crotch area as I'm worried about getting kicked out of my gym for being seen as a perv who's humping the weights. Is this an acceptable way to do things or am I just going to fuck up my back? I find myself losing balance and screwing up reps on my squats, deadlifts, and power cleans a lot more often since I started doing my glute bridges this way.
Phoebe Bapperpid - Sun, 16 Sep 2018 17:26:29 EST ID:olyln65y No.95010 Ignore Report Quick Reply
Thank you
Phineas Bliggleforth - Sun, 16 Sep 2018 20:14:36 EST ID:+1P+PRu0 No.95011 Ignore Report Quick Reply

hamstrings flex the knee joint lol. stop babbling, layman
Jessica Tandy needs candy !!vVWR8L52 - Fri, 21 Sep 2018 01:11:03 EST ID:ILU5CAgZ No.95018 Ignore Report Quick Reply
This man no @$$
Like American cartoo charter Harold Hill
Eat my shorts!
Henry Snodbury - Sat, 13 Oct 2018 03:09:57 EST ID:zPodxCZB No.95058 Ignore Report Quick Reply
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work those gluts like LORI STAINES
Cyril Cackleted - Wed, 05 Dec 2018 04:37:49 EST ID:olkLmOR7 No.95169 Ignore Report Quick Reply
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Ebenezer Garringway - Wed, 13 Mar 2019 05:47:35 EST ID:NZ5sIBv4 No.95246 Ignore Report Quick Reply
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Exercise those thighs.

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