Gym ideas

[redhot523]

Wanting to get the closest I can to the poppi louiz build through the gym. I am jhst starting and have lots of knowledge around gym training from friends, but im more looking for any kind of niche excercises that will help build my glute medius and upper glute maximus really good. Im considering taking PEDs in future but nothing major and not soon.

 

[giga.mia]

@Blackpillirony

 

[Blackpillirony]

Wanting to get the closest I can to the poppi louiz build through the gym. I am jhst starting and have lots of knowledge around gym training from friends, but im more looking for any kind of niche excercises that will help build my glute medius and upper glute maximus really good. Im considering taking PEDs in future but nothing major and not soon.

Hip thrusts and squats for glutes

 

[Blackpillirony]

@Blackpillirony

I’m kinda hella drunk rn

 

[giga.mia]

I’m kinda hella drunk rn

Hella drunk on the forum

 

[Blackpillirony]

Hella drunk on the forum

Ye

 

[Hyaluronic]

Hip thrusts and squats for glutes

Good machine hip thrusts are a god send

 

[TonyDr]

but im more looking for any kind of niche excercises that will help build my glute medius and upper glute maximus

The meat and potatoes of your glutes program should be belt squat and hip thrusts. Become strong at it.

And then you can try to target the smaller gluteus muscles with wide-stance split quats, GHR back extensions, deficit trap bar deadlift or deficit stiff legged deadlit, hip abductor (not adductor !!) machine, and this exercise with this machine

 

[Starlet]

im more looking for any kind of niche excercises that will help build my glute medius and upper glute maximus really good.

Hip thrusts and squats for glutes

“niche exercises” “glute medius”