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Ass Exercises

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- Sun, 05 Aug 2018 22:45:10 EST olyln65y No.94870
File: 1533523510756.jpg -(238361B / 232.77KB, 580x456) Thumbnail displayed, click image for full size. Ass Exercises
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 +1P+PRu0 No.94873 Reply
basically anything where the hip goes from a flexed to an extended position, against resistance. little abduction too but mostly extension
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Caroline Picklechot - Tue, 07 Aug 2018 21:16:59 EST ryGNpiKd No.94880 Reply
In descending order
Squats
Deadlifts
Glute Bridge
>>
Shit Guzzleworth - Wed, 08 Aug 2018 23:59:37 EST olyln65y No.94881 Reply
>>94873
>>94880
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/.
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Charlotte Dankinfoot - Fri, 10 Aug 2018 14:43:26 EST ryGNpiKd No.94890 Reply
>>94881
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.
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Phoebe Drabberkut - Sun, 12 Aug 2018 12:54:34 EST olyln65y No.94895 Reply
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>>94890
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 ryGNpiKd No.94896 Reply
>>94895
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 +1P+PRu0 No.94903 Reply
>>94896

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

they tend to get worked by a lot of the same exercises so yes they almost always go together
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Oliver Namblelare - Tue, 28 Aug 2018 22:14:53 EST PT9qj0Lm No.94967 Reply
>>94957

Great point, cycling is the perfect way to exercise the buttocks.
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Alice Clucklespear - Tue, 28 Aug 2018 22:31:54 EST ryGNpiKd No.94968 Reply
>>94903
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 +1P+PRu0 No.94973 Reply
>>94968

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 AhGzPz5F No.94975 Reply
>>94973
There is knee movement in glute bridges
There are your extra degrees of movement
Have a nice day
Bonus
why does the knee need to move during a hip extension movement?
>>
Angus Nickleshit - Sat, 01 Sep 2018 17:01:06 EST +1P+PRu0 No.94981 Reply
>>94975

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
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Lydia Dartridge - Sun, 02 Sep 2018 01:12:48 EST p5nTEaM9 No.94982 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 olyln65y No.95001 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.
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Phineas Bliggleforth - Sun, 16 Sep 2018 20:14:36 EST +1P+PRu0 No.95011 Reply
>>94983

hamstrings flex the knee joint lol. stop babbling, layman
>>
Jessica Tandy needs candy !!vVWR8L52 - Fri, 21 Sep 2018 01:11:03 EST ILU5CAgZ No.95018 Reply
>>94870
This man no @$$
Like American cartoo charter Harold Hill
Eat my shorts!
>>
Cyril Cackleted - Wed, 05 Dec 2018 04:37:49 EST olkLmOR7 No.95169 Reply
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Gletus MAXIMUS
>>
Thomas Ferrydit - Sun, 09 Jun 2019 20:17:08 EST GanhevWh No.95479 Reply
>>95439
>>95383
ay gurls ya wanna go hang out with my last 4% of bodyfat to goal and an eight inch bratwurst
i wanna cut in your cigar cutter
humina humina
>>
Molly Baffingham - Sun, 23 Jun 2019 03:07:30 EST IcLcfWoe No.95519 Reply
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>>94870
I love some female thigh fighters. Punch, kick, kick!
>>
Rebecca Dimmlegold - Fri, 12 Jul 2019 01:08:18 EST e/ECI1Fn No.95585 Reply
>>95001
Nobody is going to think you're a perv, just do the exercise properly and don't stare at anybody while you do it. At worst, people are going to think you're gay or a thot.

It's a legitimate exercise and in my experience it's sometimes recommend as a physical therapy tool which should be your first excuse if anybody tries to talk shit to you about it. Also, many gyms have a "pussy pad" - a pad that goes over the center of a barbell to make squatting more comfortable. Put the pad over the center of the barbell when you do your glute bridges - it will help a lot with the discomfort you will experience when you're on a cut and the weight rests on your hip bone for part of the exercise.
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Valeria Lukyanova - Sat, 24 Aug 2019 04:15:58 EST 45p30RyA No.95729 Reply
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What are some exercises for speed? Just ran fast a lot?
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Eliza Fedgestone - Thu, 29 Aug 2019 15:05:43 EST uCz/+K40 No.95748 Reply
look up slow and fast twitch muscle fibers. do explosive training like sprints or HIIT etc
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Caroline Pillerford - Thu, 05 Nov 2020 03:24:03 EST 4qPRjBQ1 No.96474 Reply
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Firm Ass
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Ian Fessleshit - Sat, 21 Nov 2020 17:59:47 EST 1f2ZX5ZY No.96497 Reply
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Pic on the top right is the ass stretch. Feels good man.
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Fucking Brishhud - Sat, 16 Jan 2021 08:05:35 EST kzY7Q7os No.96568 Reply
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Work that ass
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Samuel Dundleman - Mon, 08 Mar 2021 05:12:09 EST xTy3MQGl No.96629 Reply
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Glteus maximus
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