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glute side dents

kassie212kassie212 Member Posts: 18 Member Member Posts: 18 Member
Hello, I workout 5-6 days a week, 4 weight training sessions and 25 mins of cardio 5 to 6 days a week. I eat 2,000 calories and weight 104 lbs, 5 foot 1 inches. I have these ugly indentations in the sides of my glutes that detract from the round big butt I want. From the sides it looks fine but looking straight behind me my bottom looks square and small. I do not like this I do not know what I can do to fill these dents in. I know I have a lower body fat percentage now that I ever have, but I do not want to start gaining a bunch of weight because it is going to go to my stomach first. I am not sure if there are certain exercises I could do to fill this in, Anyone else have this problem or have been able to fill these in? Any help is appreciated! Thank you!!
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Replies

  • EllaIsNotEnchantedEllaIsNotEnchanted Member Posts: 226 Member Member Posts: 226 Member
    just pack more muscles on the glutes. Soon, you are a hard *** and the dents do not matter (or not soon, depending on fitness regimen and your willpower).
  • kassie212kassie212 Member Posts: 18 Member Member Posts: 18 Member
    whats the best way to do that? I already do weighted hip thrusts, squats, lunges, kickbacks, and leg presses.....
  • auddiiauddii Member Posts: 15,410 Member Member Posts: 15,410 Member
    kassie212 wrote: »
    whats the best way to do that? I already do weighted hip thrusts, squats, lunges, kickbacks, and leg presses.....

    How much weight, how often, how many reps? Are you on a progressive program designed to strengthen the glutes? You should be looking at making the glutes stronger, and so progressing to either more reps or more weight consistently. You might see better progress on a pre-designed plan. Bret Contreras has a book strong curves, but he also has a ton of free programs on his blog and on t-nation. That would be a good place to start.
  • LovelyMarie774LovelyMarie774 Member, Premium Posts: 49 Member Member, Premium Posts: 49 Member
    Try lateral tube walks, skaters, and cross over dumbbell step ups. They all target the sides of your butt.
  • darrensurreydarrensurrey Member Posts: 3,967 Member Member Posts: 3,967 Member
    Isn't it partly genetic?
  • randomtairandomtai Member Posts: 9,118 Member Member Posts: 9,118 Member
    Bret Conteras is definitely the glute man, but exercise can only go so far, genetics plays a role as well.
  • sardelsasardelsa Member Posts: 9,633 Member Member Posts: 9,633 Member
    I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...
  • Sabine_StroehmSabine_Stroehm Member Posts: 19,298 Member Member Posts: 19,298 Member
    You mean like dancer dents? When did that become a bad thing? Or are we talking about something else?
  • MagnumBurritoMagnumBurrito Member Posts: 1,076 Member Member Posts: 1,076 Member
    sardelsa wrote: »
    I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...

    7f7a61ffb817714617cdb1ee3f5a0f19.jpg

    Still very nice.

    Keep building that butt.

  • sardelsasardelsa Member Posts: 9,633 Member Member Posts: 9,633 Member
    sardelsa wrote: »
    I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...

    7f7a61ffb817714617cdb1ee3f5a0f19.jpg

    Still very nice.

    Keep building that butt.

    YES! This is exactly what I have ;)
  • Sabine_StroehmSabine_Stroehm Member Posts: 19,298 Member Member Posts: 19,298 Member
    sardelsa wrote: »
    sardelsa wrote: »
    I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...

    7f7a61ffb817714617cdb1ee3f5a0f19.jpg

    Still very nice.

    Keep building that butt.

    YES! This is exactly what I have ;)

    Wow. How times have changed. :smile:
  • auddiiauddii Member Posts: 15,410 Member Member Posts: 15,410 Member
    sardelsa wrote: »
    sardelsa wrote: »
    I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...

    7f7a61ffb817714617cdb1ee3f5a0f19.jpg

    Still very nice.

    Keep building that butt.

    YES! This is exactly what I have ;)

    Oh, if that's what the OP is talking about, um those are supposed to be there; it's part of the muscle definition.

    Exercises can optimize what you have, but as others have said, genetics plays a big role. Perhaps you are seeing flaws that aren't really there?
  • kassie212kassie212 Member Posts: 18 Member Member Posts: 18 Member
    Yeah that's what I have, I am doing as much weight as I can, I am not that strong. lol I can do more reps to build muscle? I thought it had to be more weight not reps? No? THat woman looks great! She prob doesn't have a squareish looking butt from behind though.... ickkk!!!
  • ajay355ajay355 Member Posts: 204 Member Member Posts: 204 Member
    I call them butt-dimples... I used to have them when I weighed less and danced more!
  • kassie212kassie212 Member Posts: 18 Member Member Posts: 18 Member
    Im not looking to be super muscular.... just want a nice round bottom, my husband says I look great but I feel for as hard as I work on my glutes they should be alot bigger! ;-)
  • kassie212kassie212 Member Posts: 18 Member Member Posts: 18 Member
    auddii... oh no... they r there lol I wish they weren't haha
  • sardelsasardelsa Member Posts: 9,633 Member Member Posts: 9,633 Member
    auddii wrote: »
    sardelsa wrote: »
    sardelsa wrote: »
    I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...

    7f7a61ffb817714617cdb1ee3f5a0f19.jpg

    Still very nice.

    Keep building that butt.

    YES! This is exactly what I have ;)

    Oh, if that's what the OP is talking about, um those are supposed to be there; it's part of the muscle definition.

    Exercises can optimize what you have, but as others have said, genetics plays a big role. Perhaps you are seeing flaws that aren't really there?

    Glad to hear they are normal, when I saw them I was definitely over analyzing things for sure... I was initially worried because I thought I was forgetting to work a muscle or something (haha), then looked up the anatomy and realized that can be normal especially seeing other fitness models, dancers among others rockin their dents ;)

    OP, as others mentioned, definitely look up Strong Curves or anything by Bret Contreras.. highly recommend !
  • auddiiauddii Member Posts: 15,410 Member Member Posts: 15,410 Member
    kassie212 wrote: »
    Yeah that's what I have, I am doing as much weight as I can, I am not that strong. lol I can do more reps to build muscle? I thought it had to be more weight not reps? No? THat woman looks great! She prob doesn't have a squareish looking butt from behind though.... ickkk!!!
    You can progress by adding reps, but there's a point where it reaches a limit. For example, if you did 50lbs for 5 reps, then the next time 6, then 7, then 8, then upped the weight to 60lbs at 5 reps, etc. that could be used as a good progression. If you do a low weight and you start with 30 reps and then go to 40 or 50, you will still be in a progression, but you're not as likely to see improvement from it.

    Bret has a glute challenge that is rep based. You start at 3x8 and pick a weight you are comfortable with at that rep range. 4 weeks later you should be doing the same weight for 3x12.

    t-nation.com/workouts/30-days-to-a-big-butt-great-squat
  • kassie212kassie212 Member Posts: 18 Member Member Posts: 18 Member
    THanks auddii and everyone, you are all very helpful! And thanks for making me feel better lol
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