Exercises for bigger butt (besides squats)?

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Katerina9408
Katerina9408 Posts: 276 Member
edited February 2015 in Introduce Yourself
Out of ideas :(

Replies

  • jenniferparrish9655
    jenniferparrish9655 Posts: 7
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    Lunges! Try box jumps too, those hurt
  • knittnponder
    knittnponder Posts: 1,954 Member
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    Look up Bret Contreras (Strong Curves) He's all about that bass. ;)
  • Katerina9408
    Katerina9408 Posts: 276 Member
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    jenniferparrish9655 wrote: »
    Lunges! Try box jumps too, those hurt

    Ok thanks :) Is 10 kilo weight too little for me ?
  • yesimpson
    yesimpson Posts: 1,372 Member
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    Lunges. Hip thrusts. Donkey kicks. Work on getting your form right first then add weights - it should be challenging.

    There are loads of variants of squats/lunges, so you could mix them up to stop yourself getting bored.
  • neaneacc
    neaneacc Posts: 224 Member
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    Try squat jumps, deadlift, and bridges. They all do wonderful things to the butt region.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
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    Weighted barbell hip thrusts and a small calorie surplus are the best things that ever happened to mine.

    e34ba407-6e5a-47d6-903c-59c82d5f512b_zps3cf7062a.png
  • Katerina9408
    Katerina9408 Posts: 276 Member
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    ILiftHeavyAcrylics wrote: »
    Weighted barbell hip thrusts and a small calorie surplus are the best things that ever happened to mine.

    e34ba407-6e5a-47d6-903c-59c82d5f512b_zps3cf7062a.png
    How small ? I eat approx 1300-1400 cal per day and do calisthenics 1 h every day.
  • Katerina9408
    Katerina9408 Posts: 276 Member
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    Btw thank you all I will try everything you told me :) I am considering to sign up for some MMA sport next month and take my bike to go to lectures.Hope that helps.
  • CaffeinatedConfectionist
    CaffeinatedConfectionist Posts: 1,045 Member
    edited February 2015
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    Another vote for hip thrusts, for sure. They sound dirty (which is half the fun), they look dirty, they can give you weird pelvic bruises and be a pain to get set up for, and they're totally worth it.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
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    Katerina9408 wrote: »
    ILiftHeavyAcrylics wrote: »
    Weighted barbell hip thrusts and a small calorie surplus are the best things that ever happened to mine.

    e34ba407-6e5a-47d6-903c-59c82d5f512b_zps3cf7062a.png
    How small ? I eat approx 1300-1400 cal per day and do calisthenics 1 h every day.

    Are you trying to lose weight? You're not going to build a ton of size eating at a deficit.

    Between pics 1 and 2 I ate at maintenance. Between pics 2 and 3 I ate at about 200 calories over maintenance.
  • Katerina9408
    Katerina9408 Posts: 276 Member
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    ILiftHeavyAcrylics wrote: »
    Katerina9408 wrote: »
    ILiftHeavyAcrylics wrote: »
    Weighted barbell hip thrusts and a small calorie surplus are the best things that ever happened to mine.

    e34ba407-6e5a-47d6-903c-59c82d5f512b_zps3cf7062a.png
    How small ? I eat approx 1300-1400 cal per day and do calisthenics 1 h every day.

    Are you trying to lose weight? You're not going to build a ton of size eating at a deficit.

    Between pics 1 and 2 I ate at maintenance. Between pics 2 and 3 I ate at about 200 calories over maintenance.

    I am trying to build muscule and lose fat if there is such a thing :D idk what am I doing...I am scared to increase cal
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
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    Katerina9408 wrote: »
    ILiftHeavyAcrylics wrote: »
    Katerina9408 wrote: »
    ILiftHeavyAcrylics wrote: »
    Weighted barbell hip thrusts and a small calorie surplus are the best things that ever happened to mine.

    e34ba407-6e5a-47d6-903c-59c82d5f512b_zps3cf7062a.png
    How small ? I eat approx 1300-1400 cal per day and do calisthenics 1 h every day.

    Are you trying to lose weight? You're not going to build a ton of size eating at a deficit.

    Between pics 1 and 2 I ate at maintenance. Between pics 2 and 3 I ate at about 200 calories over maintenance.

    I am trying to build muscule and lose fat if there is such a thing :D idk what am I doing...I am scared to increase cal

    If you want a big butt you're going to have to eat enough to build it. Try increasing your calories slowly (100 at a time). You can recomp, especially if you're new to lifting, by eating at maintenance and lifting weights. Also make sure you're eating enough protein (probably a safe bet to aim for 100 grams).

    Are you following a lifting program at the moment? If so, which one?
  • Katerina9408
    Katerina9408 Posts: 276 Member
    edited February 2015
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    ILiftHeavyAcrylics wrote: »
    Katerina9408 wrote: »
    ILiftHeavyAcrylics wrote: »
    Katerina9408 wrote: »
    ILiftHeavyAcrylics wrote: »
    Weighted barbell hip thrusts and a small calorie surplus are the best things that ever happened to mine.

    e34ba407-6e5a-47d6-903c-59c82d5f512b_zps3cf7062a.png
    How small ? I eat approx 1300-1400 cal per day and do calisthenics 1 h every day.

    Are you trying to lose weight? You're not going to build a ton of size eating at a deficit.

    Between pics 1 and 2 I ate at maintenance. Between pics 2 and 3 I ate at about 200 calories over maintenance.

    I am trying to build muscule and lose fat if there is such a thing :D idk what am I doing...I am scared to increase cal

    If you want a big butt you're going to have to eat enough to build it. Try increasing your calories slowly (100 at a time). You can recomp, especially if you're new to lifting, by eating at maintenance and lifting weights. Also make sure you're eating enough protein (probably a safe bet to aim for 100 grams).

    Are you following a lifting program at the moment? If so, which one?
    I am not I do my own.I do usually squats,one leg squat,clams,fire hydrant , something like the donkey kick except your leg is pointing the ceilling, I go something like the bridge but one leg is in the air.I usually do them intense and make break when am getting out of breath. I only do the squat and one leg squat with 10 kilo and the knee bend and raise and other is with 2 kilo each leg.I also have problem with eating enought protein ( I am vegan). Is soy protein good ?
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
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    Katerina9408 wrote: »
    ILiftHeavyAcrylics wrote: »
    Katerina9408 wrote: »
    ILiftHeavyAcrylics wrote: »
    Katerina9408 wrote: »
    ILiftHeavyAcrylics wrote: »
    Weighted barbell hip thrusts and a small calorie surplus are the best things that ever happened to mine.

    e34ba407-6e5a-47d6-903c-59c82d5f512b_zps3cf7062a.png
    How small ? I eat approx 1300-1400 cal per day and do calisthenics 1 h every day.

    Are you trying to lose weight? You're not going to build a ton of size eating at a deficit.

    Between pics 1 and 2 I ate at maintenance. Between pics 2 and 3 I ate at about 200 calories over maintenance.

    I am trying to build muscule and lose fat if there is such a thing :D idk what am I doing...I am scared to increase cal

    If you want a big butt you're going to have to eat enough to build it. Try increasing your calories slowly (100 at a time). You can recomp, especially if you're new to lifting, by eating at maintenance and lifting weights. Also make sure you're eating enough protein (probably a safe bet to aim for 100 grams).

    Are you following a lifting program at the moment? If so, which one?
    I am not I do my own.I do usually squats,one leg squat,clams,fire hydrant , something like the donkey kick except your leg is pointing the ceilling, I go something like the bridge but one leg is in the air.I usually do them intense and make break when am getting out of breath. I only do the squat and one leg squat with 10 kilo and the knee bend and raise and other is with 2 kilo each leg.I also have problem with eating enought protein ( I am vegan). Is soy protein good ?

    Tbh I'm out of my depth on vegan protein options. Hopefully someone else can help you there. But get a lifting program and follow it-- don't try to do your own. If you're mostly interested in glutes then do Strong Curves.
  • iamaprincessx
    iamaprincessx Posts: 78 Member
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    I've trained myself that even when im not in the gym doing the usual squats lunges etc I workit whenever I can, If im relaxing in the house with the TV i will be constantly squeezing my bum muscles until it burns, i do it for ten mins before bed, ten mins when i wake up etc haha, they have gone so round and firm its crazy (i know it sounds weird but it helps ;) )
  • Katerina9408
    Katerina9408 Posts: 276 Member
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    iamaprincessx wrote: »
    I've trained myself that even when im not in the gym doing the usual squats lunges etc I workit whenever I can, If im relaxing in the house with the TV i will be constantly squeezing my bum muscles until it burns, i do it for ten mins before bed, ten mins when i wake up etc haha, they have gone so round and firm its crazy (i know it sounds weird but it helps ;) )

    Ok thank u, I will try :)
  • pdavie92
    pdavie92 Posts: 16 Member
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    "I am trying to build muscule and lose fat if there is such a thing :D idk what am I doing...I am scared to increase cal"

    I'm going to be honest and others may disagree but that is almost impossible. You need a slight calorie increase to get above maintenance levels, the body needs that extra energy to build muscle and a tiny bit of additional fat is likely to come with it. But don't panic as additional muscle also burns extra calorie.

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