http://www.higher-faster-sports.com/noglutes.html

Good article on why we should be emphasizing the training our glutes more so than our quads or hams. Alot of us are not using our glute to their full potential and as a result the quads and hamstrings substitue in their place which leads to poorer results and increased chance of injury.

Lunges

That's some pretty interesting stuff, since i'm working on my vertical its probably beneficial to me to heed this advice, i don't think my glutes get sore from squatting and my knees definitely try to go forward, real hard to keep behind toes.

After reading that, it's kind of interesting that they recommend such "small" exercises like the hip-swing (or whatever)

Lunges and jump-squats are definitely a good glute-fryer for me. Superset a deep/explosive leg press with one of those, and you're guaranteed a result.

well the smaller movements are recommended for muscle engagement, not necessarily to get strong. they just teach you to recruit those muscle fibres which aren't being used.

for example, at the top of a squat, squeeze your ass cheeks together for a couple of seconds right before you descend again. another thing that works for me is to sit back and push out to the sides with my feet on the ascent portion of the lift and concentrate on flexing my ass. it seems to engage the glutes better than just 'standing up'.

oh yea and like radar said, lunges are good for glutes, and my personal favourite, bulgarian squats. they make my ass feel like im an inmate.

Yeah the bulgarian split squats are my favorite unilateral exercise. Unilateral exercises feel like they hit the glutes more so than bilateral ones.

Zere, if you take deegs's advice about squatting it will hit your glutes more. Also wide stance box squats(a little below parallel) are a great exercise for the posterior.

After reading that, it's kind of interesting that they recommend such "small" exercises like the hip-swing (or whatever)

Lunges and jump-squats are definitely a good glute-fryer for me. Superset a deep/explosive leg press with one of those, and you're guaranteed a result.

Why ever use the leg press? Unless you had a severe strength deficiency and required its use to acheive the strength to perform a squat.

that was a very informative article , thanks

thats a good article ive been trying to get some power into my hips and glutes cause i have no ass and therefore no real explosive power. kettlebells have seemed to work best so far.

Why ever use the leg press? Unless you had a severe strength deficiency and required its use to acheive the strength to perform a squat.

I have an ankle with almost zero flexibility in it, so although I've "relearned" how to squat, I also like the leg press as it's a bit more forgiving to the joint.

"Keep your buttcheeks tight".
-SVV.

I have an ankle with almost zero flexibility in it, so although I've "relearned" how to squat, I also like the leg press as it's a bit more forgiving to the joint.

I have the same problem with my ankle(birth defect) and I finally found a way to fix it. Is the problem with Plantar Flexion or Dorsal Flexion?

I have the same problem with my ankle(birth defect) and I finally found a way to fix it. Is the problem with Plantar Flexion or Dorsal Flexion?

dorsal flexion

I rolled the ankle playing soccer about six years ago and tore all the ligaments, crushed the bone etc

GOOD TIMES

dorsal flexion

I rolled the ankle playing soccer about six years ago and tore all the ligaments, crushed the bone etc

GOOD TIMES

Try this out.

It's alot like the stretch shown in the first video in this article by Jimmy Smith.
http://www.t-nation.com/article/performance_training/the_ankle_paradox_building_indestructible_ankles&cr=

But instead of it being a dynamic stretch it's a static one.

You should do this at a door or somewhere where you can easily force yourself down. Now find the maximum range that you can push your knee to the wall while keeping your heel on the ground. Once you've found that scoot your foot just a little bit back to where your heel is barely off the ground. Now use the door or whatever object helps you to pull/push yourself down and push your body down so that your heel is touching the ground while your knee is touching the wall hold for 40 seconds or so and then repeat going a little further back each time.

As Charles Poliquin states in this article if we stretch for 6 hours a week in 6-8 weeks we'll be as flexible as possible.
http://www.t-nation.com/article/bodybuilding/question_of_strength_april

that artical by polliquin is pretty cool, lots of good info.