Good butt excercises??
saltlife2414
Posts: 46
anybody got some good butt excercises that work good????
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Highly recommend Strong Curves! get the book and pick the best program for you, lots people have great success with it ( including me ;-)0
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Squats and more Squats! Then lunges! Fun stuff!0
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agree w/ Mjones23456, plus deadlifts. Also, youtube hip thrusts on the leg extension machine when you are ready to go heavy.
Sprints, box jumps, etc. have also helped me.0 -
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Bret Contreras is a freaking sexy man. I think I would do anything he told me to do. lol... great book too btw.0
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saltlife2414 wrote: »
I could "feel"my butt after the first work out, I think I started seeing result on the 5th week, everyone is different,
I really don't have a butt so it might take me longer to get what I want. I am on the 10 week of the 12 weeks program. I plan to keep doing SC after this just pick a different program.
Good luck!0 -
Ok so I am def ordering this book lol wow I had no clue thank u everyone!!! Can't wait to get started on this I'm excited lol0
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Just wanted to chime in (OP I think this book is just what you are looking for! Don't get the kindle/ebook version, it's a huge pain to use! Get the actual book!! ). I just started Strong Curves yesterday with my daughter (so maybe I'm overly excited). I'm a fairly experienced lifter, but have been on a loooong hiatus and my daughter has zero weighlifting experience, so we started together at the easiest level to build good form. I was pleasantly surprised. I felt like the program is deceptively easy! In the first workout/beginning level, we only did bodyweight/dumbbells, it felt like a cakewalk, but I am feeling it in my hammies and glutes a bit today, yay! I don't mean in a horrible "ouch I can't walk" way either, but just a tiny bit sore, so I know I know I hit the target "butt" muscles. I looked ahead to the more advanced workouts, and the authors ease you into it very gradually. It seems like a well thought out program, I am looking forward to the coming weeks.
PS I have not figured out how to search groups on MFP. Does anyone have a link to an active Strong Curves group? I joined one yesterday, but they don't seem to be very active, I thought there might another one out there.0 -
Squats and deadlifts.
/endthread0 -
rjmudlax13 wrote: »Squats and deadlifts.
/endthread
+ glute raises if you have access to a machine like that for some isolation work. These 3 exercises are pretty much all you need OP.0 -
glute bridges, hip thrusts, squats (all types), regular deadlifts and my fav- single leg stiff legged deadlifts. Concentrate on really activating the glutes when you are doing them.0
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Wow thanks sooo much I'm super excited to get the book myself and thanks for the advice on the ebook thing keep me posted on when you start seeing results I'm a see it to believe it kinda girl lol but I'm def gonna get this!!!Just wanted to chime in (OP I think this book is just what you are looking for! Don't get the kindle/ebook version, it's a huge pain to use! Get the actual book!! ). I just started Strong Curves yesterday with my daughter (so maybe I'm overly excited). I'm a fairly experienced lifter, but have been on a loooong hiatus and my daughter has zero weighlifting experience, so we started together at the easiest level to build good form. I was pleasantly surprised. I felt like the program is deceptively easy! In the first workout/beginning level, we only did bodyweight/dumbbells, it felt like a cakewalk, but I am feeling it in my hammies and glutes a bit today, yay! I don't mean in a horrible "ouch I can't walk" way either, but just a tiny bit sore, so I know I know I hit the target "butt" muscles. I looked ahead to the more advanced workouts, and the authors ease you into it very gradually. It seems like a well thought out program, I am looking forward to the coming weeks.
PS I have not figured out how to search groups on MFP. Does anyone have a link to an active Strong Curves group? I joined one yesterday, but they don't seem to be very active, I thought there might another one out there.
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rjmudlax13 wrote: »Squats and deadlifts.
/endthread
Not so simple as people have different body mechanics. Read this:
http://www.t-nation.com/training/flat-butt-fix
"Heavy leg training doesn't automatically lead to better glutes. For many women, everyone's beloved compound movements (squats, deadlifts, lunges) only increase the size of their legs by training their quads, lower back, and hams without doing much for their butts.
Their glute-leg ratio is disproportionate because their quads take over and hypertrophy during their lower body work.
Muscular legs aren't the problem. Undertrained glutes are."
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This!jenluvsushi wrote: »glute bridges, hip thrusts, squats (all types), regular deadlifts and my fav- single leg stiff legged deadlifts. Concentrate on really activating the glutes when you are doing them.
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I definitely find that dumbbell lunges are one of the best exercises for targeting glutes and quads. Definitely depends on the person though, as mentioned above.0
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elfman5150 wrote: »I definitely find that dumbbell lunges are one of the best exercises for targeting glutes and quads. Definitely depends on the person though, as mentioned above.
Thx I'm def gonna try that!0 -
rjmudlax13 wrote: »Squats and deadlifts.
/endthread
Not so simple as people have different body mechanics. Read this:
http://www.t-nation.com/training/flat-butt-fix
"Heavy leg training doesn't automatically lead to better glutes. For many women, everyone's beloved compound movements (squats, deadlifts, lunges) only increase the size of their legs by training their quads, lower back, and hams without doing much for their butts.
Their glute-leg ratio is disproportionate because their quads take over and hypertrophy during their lower body work.
Muscular legs aren't the problem. Undertrained glutes are."
Interesting. I've never had this problem. My butt has gotten huge from squats and deadlifts alone. Usually, if you are working your legs more than glutes during a squat, you are not squatting low enough. I suppose I can see it being different for women as their hip structure is build differently and they have different goals (want a nice round butt but not big thighs).0 -
saltlife2414 wrote: »anybody got some good butt excercises that work good????rjmudlax13 wrote: »rjmudlax13 wrote: »Squats and deadlifts.
/endthread
Not so simple as people have different body mechanics. Read this:
http://www.t-nation.com/training/flat-butt-fix
"Heavy leg training doesn't automatically lead to better glutes. For many women, everyone's beloved compound movements (squats, deadlifts, lunges) only increase the size of their legs by training their quads, lower back, and hams without doing much for their butts.
Their glute-leg ratio is disproportionate because their quads take over and hypertrophy during their lower body work.
Muscular legs aren't the problem. Undertrained glutes are."
Interesting. I've never had this problem. My butt has gotten huge from squats and deadlifts alone. Usually, if you are working your legs more than glutes during a squat, you are not squatting low enough. I suppose I can see it being different for women as their hip structure is build differently and they have different goals (want a nice round butt but not big thighs).
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Squats it's really good one0
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rjmudlax13 wrote: »rjmudlax13 wrote: »Squats and deadlifts.
/endthread
Not so simple as people have different body mechanics. Read this:
http://www.t-nation.com/training/flat-butt-fix
"Heavy leg training doesn't automatically lead to better glutes. For many women, everyone's beloved compound movements (squats, deadlifts, lunges) only increase the size of their legs by training their quads, lower back, and hams without doing much for their butts.
Their glute-leg ratio is disproportionate because their quads take over and hypertrophy during their lower body work.
Muscular legs aren't the problem. Undertrained glutes are."
Interesting. I've never had this problem. My butt has gotten huge from squats and deadlifts alone. Usually, if you are working your legs more than glutes during a squat, you are not squatting low enough. I suppose I can see it being different for women as their hip structure is build differently and they have different goals (want a nice round butt but not big thighs).
You are lucky then. I squat, heavy, ATG and don't hit my glutes and hammies much. How low you go has nothing to do do with it, individual physiognomy has everything to do with it, some of us are just quad dominant - thankfully, we've got Bret.
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Low bar back squats, Bulgarian Split Squats, Barbell hip thrusts. Flex your *kitten* 100%0
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rjmudlax13 wrote: »rjmudlax13 wrote: »Squats and deadlifts.
/endthread
Not so simple as people have different body mechanics. Read this:
http://www.t-nation.com/training/flat-butt-fix
"Heavy leg training doesn't automatically lead to better glutes. For many women, everyone's beloved compound movements (squats, deadlifts, lunges) only increase the size of their legs by training their quads, lower back, and hams without doing much for their butts.
Their glute-leg ratio is disproportionate because their quads take over and hypertrophy during their lower body work.
Muscular legs aren't the problem. Undertrained glutes are."
Interesting. I've never had this problem. My butt has gotten huge from squats and deadlifts alone.
We do not care about your butt...we care about the butts of women...in particular the wifey.
I got her on board with a GLUTE DAY after she read this article as she tends to grow thighs and calves quick from traditional exercises. Super excited about results in first few weeks...going to be a great year in my house...Yoga pants already starting to come out...
I also have a GLUTE Day...work in Hamstrings and Biceps on this day. Seeing a visible difference in a few weeks and notice other lifts (Trap Bar Deadlifts and Squats) improving. I have also noticed I can feel more glutes working in a squat....as well...I have more glutes. One begets the other...so...spending some dedicated glute time may help it grow from other lifts later on....at least that has been my experience.
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For woman, put a bar on your back and squat, squat and when you are done. Squat more. So many variations on the squat it's crazy all the angles you can work, also work those hams. Hip thrust, deadlift, lunges, kettleball stuff, box jumps. And my personal favorite face down, *kitten* up.. And get a good smack on that boots. Ha.0
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mhseaver670 wrote: »For woman, put a bar on your back and squat, squat and when you are done. Squat more. So many variations on the squat it's crazy all the angles you can work, also work those hams. Hip thrust, deadlift, lunges, kettleball stuff, box jumps. And my personal favorite face down, *kitten* up.. And get a good smack on that boots. Ha.
Lol thank you!0 -
mhseaver670 wrote: »For woman, put a bar on your back and squat, squat and when you are done. Squat more. So many variations on the squat it's crazy all the angles you can work, also work those hams. Hip thrust, deadlift, lunges, kettleball stuff, box jumps. And my personal favorite face down, *kitten* up.. And get a good smack on that boots. Ha.
Yes, yes. Then, 'fetch water, make fire'. Very good
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Mjones23456 wrote: »Squats and more Squats! Then lunges! Fun stuff!
Squats!!!!!
I started my back side off with bike riding. Then discovered the joys of squats
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