Bottom Part of Glutes, Top of Hamstrings

[BuddyBoy]

Hey folks, i gotta question..

Ive got pretty strong/big legs, but I find that i have a hard time developing the bottom part of my glutes and top of my hamstrings.. my hams and glutes grow, but my glutes are higher at the top, and I have a hard time getting that cut that separates the top of the hams and bottom of the glutes.

Any ideas on different motions to perform?

 

[Paladin]

do you mean your Quads?

 

[captain wacky]

Have you giving Good mornings a try ?

 

[BuddyBoy]

Paladin~ nope, I mean my hamstrings.

Capt.~ Goodmornings and SLDL seem to just work my low back and glutes. The excersizes where I feel my hams the most would be leg curls.

 

[A-rod]

I guess losing fat is all you can do , you hams and glutes are well developed the shape is genetical

 

[Paladin]

genes are a bitch..

amazing and annoying they are only a series of amino acids in a double-helix with a series of 3- nitrogen bonds..

 

[captain wacky]

Paladin~ nope, I mean my hamstrings.

Capt.~ Goodmornings and SLDL seem to just work my low back and glutes. The excersizes where I feel my hams the most would be leg curls.

Deep squats hit my glutes pretty well.

 

[Injectyourspinach]

It sounds to me like you aren't developing the necessary mind-muscle connection to train that area properly. This is why a lot of people doing Chin-ups the first time think it's a bicep exercise and think SLDL's are primarily a lower back exercise. You'll probably need to lower the weight you use for it until you find the groove. You will feel a good stretch in your hamstrings and lower glutes at the bottom when you do it properly. Then rather than thinking about pulling yourself up erect with your back, you think about putting your heels through the gym floor while squeezing your glutes. This helps shift the focus to the intended muscles of the hamstrings and glutes. Lean back at the top while squeezing your lower glutes. The same basic concepts apply to GM's. Keep practicing doing the movements slower with lower weights until you feel the movements in the intended muscles.

 

[BuddyBoy]

Inject: thanks for the insight bro.. I never thought of performing the motion with that mindset. I also have a problem developing the proper mind muscle connection with lunges. Any advice?