Building a Booty questions

jesslo800

Hello!
I recently lost my butt from weight loss and i would love to get it back.
I've been lifting and focusing on my glutes for a while now but i'm not seeing the results i want. I would love to hear what worked for others so i can adjust accordingly.
1- Calories- How much to eat? Maintenance,Surplus? I'm already eating clean with lots of protein but i think i might be under-eating.
2- What does your workout look like? Please be specific: Exercises,sets,reps,how long and how frequent?
3- How long till you see start seeing results? I've been at it for more than two months now,is it too soon?
Thank you!

littlekitty3

Squats squats squats squats squats. As someone who has NEVER had a butt I can tell you squats are going to be your best friend. As far as the other 2 questions go, calorie surplus and results may vary.

sunglasses_and_ocean_waves

I disagree on regular squats. They just don't hit me where I want. I built this bad boy up with walking/running hills, plie squats, bridge and hip thrusts. The last 3 with weights of course.

OP cannot answer your question about how long it took as I don't really measure.

Munch_kins

I'm in the same boat, lost some weight and a bit of my butt as well I recently enlisted the help of a personal trainer, we started yesterday. Told him my goals --> small stomach - bug butt, and he made me do a lot of cardio as well as lower body exercises. Specific exercises:
- stationery bike (high intensity, 10 mins)
- stepper twist machine (high intensity, 5 mins)
- rowing (high intensity, 5 mins)
- squats (15reps, 3 sets)
- step ups (15 reps, 3 sets)
- mountain climbers across the room (3 times, there and back)
- this other move where you jump forward, get down, and do a plank (do this across the room and back, 2 sets)
- knee ups on a bench (15 reps, 3 sets)
- side lunge on a bench (15 reps, 3 sets)
- leg lifts on a bench (15 reps, 3 sets)
- in that leg lift position on the bench, raise knees to chest and push out to the side, alternating (15 reps, 2 sets)

Sorry I don't know the names of some of the exercises. Anyway these hurt like hell, and I'm no newbie to gym/weights/cardio

No_Finish_Line

also agree that relieing mostly on squats would be a mistake. a more well rounded attack... should help make it more well rounded lol. when you do squats (as they should be a significant part), make sure you go bellow parrallel with your squats because that is when the butt truely engages

missdibs1

I recommend strong curves. Worked for me

yoovie

and good mornings

perfectlytrained

2nd recommendation for Strong Curves by Bret Contreras