This post, although on topic, will seem out of place here since the tread has almost nothing to do with glute training and everything to do with photos of women with nice asses either trained or untrained.
Just as guys appreciate a nice backside on a woman, many women are attracted to men's butts. With this in mind, does anyone know of any good exercises aside from squats and lunges that work the glutes more directly? It would be nice to have a butt for a change. I feel like I need to have my pants taken in so as to keep them from sagging off my flat ass.
Serious question....NO HOMO.
Bridges aka sky fucks. I use a sandbag between my pubic bone and barbell. Getting everything set up can be a bit of a production. Single leg bridges let me make do with just the sandbag. Heavy bands work ok under the soles of your shoes and you can put one around your knees and press outward to work the minor glute side butt.
Donkey kicks. I attach a dumbbell to my foot with a tie down strap. I prefer donkey circles tho, keeping my leg straight and sending it out to the side. Do it slowly and bring your straight leg as far to the side and forward as you can while keeping it as high as you can and you won't need the dumbell on the shoe. Idk if it's yoga-ish, that squeezed contraction held through a stretch. Still, makes me feel like Sting or that French catburglar from Oceans 12 or something, stability work, etc.
Reverse plank between straps. Don't do it if you feel unsafe and you can't do a single pullup or hold yourself up with your hands but throw a loop over a tree branch (or any solid overhead anchor) and another strap over the branch next to it with a hand loops tied to each end. Hands through the loops, invert and put a foot through the first strap, or you can just set up low and stick your foot through with the other still on the ground. Dangle down in a V and rise to a plank/bridge. Vary strap lengths or tie a dumbell around your waist as required. You can roll to the side, push your arms overhead, alternate front lever training, etc. This is my favorite. Best range of motion and works more than just glutes, even though I don't get the same burn as from kicks or bridges. Im biased because I thought it up instead of google sourcing it, and I rate calisthenic movements over small ROM weighted stuff.
My squat is still a joke after all these years so I'm the last guy to give advice you'd want to take, but I find I squat better (for me) if I do some ass wake up work before going to the rack.
