Glute/hamstring tie in

[littled]

This is definitley the weakest area in my whole body! What has worked best for you to improve and get rid of that butt crease?

[dvsness]

Working the muscle there? High placement presses, SLDLs, good mornings.

Removing the crease? Diet, lifting the butt and arching the back for posing.

[yettamae]

This is definitley the weakest area in my whole body! What has worked best for you to improve and get rid of that butt crease?

Squats below 90, High placement on the Leg press, Walking Lunges till failure, Stifflegged deadlifts, and Step-Ups that area for me alot. I have the same problem, but now it is much tighter.

[Rainy]

All of the above and Glute-ham raises

[KP DIVA]

Resistance: Stiff legs, Wid leg stance- either squats or leg press, walking lunges

Cardio: Stepmill (not the stairmaster), incline walk on treadmill, bleachers too- but never done those, but it works for alot ppl.

And of course the main thing: PROPER DIET, but who wants to eat clean...(just kidding?!)

[Shelly]

this is the LAST place that tightens up for me...
STEPMILL for cardio. DEEP squats, lunges, lunges, and more lunges...

my butt is BIG right now but i dont have a crease anymore..its mucho higher and its def from the exercises listed above!

[SBT]

Yup sounds like everyone already nailed the exercises for this one....

I personally like lunges and squats, and the step mill for cardio :)

[Delphene Balan]

All the movements in the world will not show that beautiful tie-in or what I call the 'thass' area unless you remove ALL the bodyfat. Now you might think "well if I lower the bodyfat THAT much in the butt, I will be TOTALLY ripped in the shoulders,face etc....true BUT if you load right if you are Figure we add a bit of water back, it goes on evenly and walla, tight ripped body all over not just in one area.

[Lisa]

Nothing but DIET..nuff said...yes it sucks but true ( if you are BB), and yes everywhere else willl look anorectic, but it is the LAST place to come in because of estrogen.

[littled]

Thanks for all of your help gals! I've only got 2 figure shows under my belt, and I am taking this entire year to build quality muscle before I take the stage again.
I've had some good gains, in all body parts, except that damn lower glute area! GRRRR!
My last show, I was about 9% body fat and looked waaaay too lean (got marked down for it big time) cause they were rewarding the soft look at my show, so I looked completely out of place with my conditioning. Even with next to no fat, I still had that darn crease!

[Badgergrl]

I'm glad you brought this up because this has been a hard area for me to target as well. Great suggestions from everyone!
The mind to muscle connection is essential for me when I'm trying to hit any part of the glutes. I really have to focus on those muscles to give them a good workout.

[BLZ77]

I did a lot of SLDL and high rep low weight leg presses last year to improve my tie in..I also think that tilting slightly forward while posing helps with the crease.

[IslandGirl]

Unfortunately, that "crease" or "smile" :) you speak of is genetic. You either have it or you don't. It will never completely go away. Posing a certain way like some girls have mentioned in this thread can help to eliminate it on stage.

[teri]

I like to do sldl on the bosu and a 70lb barbell the squeeze is much better-cause of being off balance.Also when i do my walking lunges(on a hill outside of gym)if i sit more into my butt-instead of quad-and concentrate on power thru heel and squeeze glutes it rips them up!!!!!!! cant walk for 3 days but thats ok...my clients and i call it -THE HILL FROM HELL.....:nuts:

[redhead75]

I do stairs two at a time and really squeeze my butt :) Heels and arching the back so much it hurts helps too!