Buttspiration... let's talk about booty.

melissacurry04
melissacurry04 Posts: 34 Member
edited November 16 in Fitness and Exercise
So I would like to sculpt a toned larger behind.... is there a work out plan that can give me an idea of what to do and in what numbers?

Replies

  • Getinmymouth
    Getinmymouth Posts: 3
    Good exercises for building booty:

    Squats with barbell
    Deadlifts
    Romanian deadlifts (stiff leg)
    Walking lunges with dumbbells / barbell
    Curtsy lunges with dumbbells
    Good mornings with barbell
    Superman's on ogi ball
    Donkey kick backs (with ankle weights)
    Fire hydrants (with ankle weights)
    Standing kick backs (with ankle weights)
    Kick forwards (with ankle weights)
    Squat & side leg raise (with ankle weights)
    Cable kick backs
    One leg leg press
    Goblet squats
    Kettle bell squats
    Step ups with dumbbells
    Hip raises with weight (sandbag / barbell)
    One leg hip raises
    Side squats with barbell
    Romanian split squats

    Cardio:
    Squat jumps
    Frog jumps
    Box squats
    Skaters
    Reverse lunge high knee
    Back rolls
    Squat flutter

    Enjoy! :p
  • ew_david
    ew_david Posts: 3,473 Member
    Bret Contreras should be your new BFF.
  • arditarose
    arditarose Posts: 15,573 Member
    _dracarys_ wrote: »
    Bret Contreras should be your new BFF.

    Yep. The results from the Strong Curves program are legit. Can't wait till I can try it myself.
  • Justygirl77
    Justygirl77 Posts: 385 Member
    Getinmymouth wrote: »
    Good exercises for building booty:

    Squats with barbell
    Deadlifts
    Romanian deadlifts (stiff leg)
    Walking lunges with dumbbells / barbell
    Curtsy lunges with dumbbells
    Good mornings with barbell
    Superman's on ogi ball
    Donkey kick backs (with ankle weights)
    Fire hydrants (with ankle weights)
    Standing kick backs (with ankle weights)
    Kick forwards (with ankle weights)
    Squat & side leg raise (with ankle weights)
    Cable kick backs
    One leg leg press
    Goblet squats
    Kettle bell squats
    Step ups with dumbbells
    Hip raises with weight (sandbag / barbell)
    One leg hip raises
    Side squats with barbell
    Romanian split squats

    Cardio:
    Squat jumps
    Frog jumps
    Box squats
    Skaters
    Reverse lunge high knee
    Back rolls
    Squat flutter

    Enjoy! :p
    Nice list, thanks:)

  • PlumpKitten
    PlumpKitten Posts: 112 Member
    Squats, squats, squats, squats. I know the 30-day squat challenge sounds like a gimmick, but it's not.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    melissacurry04 wrote: »
    So I would like to sculpt a toned larger behind.... is there a work out plan that can give me an idea of what to do and in what numbers?

    Okay the bigger part might not happen just an FYI...to get a bigger butt you really need to either have more fat on it or more muscle.

    But to make it lift and be hard yah squats and DL's are the bomb...

    I started with the 30 day squat thing and gave myself a good butt lift since then squatting heavy has firmed it up but it's not bigger.
  • musclegood_fatbad
    musclegood_fatbad Posts: 9,809 Member
    In order to really lift your butt, your training should be centered around squats and deadlifts. Getinmymouth mentioned a lot of good accessory lifts to go with it. The best of which I feel are barbell hip thrust, cable kickbacks, and stiff legged deadlifts.
  • chivalryder
    chivalryder Posts: 4,391 Member
    edited April 2015
    Getinmymouth wrote: »
    Good exercises for building booty:

    Squats with barbell
    Deadlifts
    Romanian deadlifts (stiff leg)
    Walking lunges with dumbbells / barbell
    Curtsy lunges with dumbbells
    Good mornings with barbell
    Superman's on ogi ball
    Donkey kick backs (with ankle weights)
    Fire hydrants (with ankle weights)
    Standing kick backs (with ankle weights)
    Kick forwards (with ankle weights)
    Squat & side leg raise (with ankle weights)
    Cable kick backs
    One leg leg press
    Goblet squats
    Kettle bell squats
    Step ups with dumbbells
    Hip raises with weight (sandbag / barbell)
    One leg hip raises
    Side squats with barbell
    Romanian split squats

    Cardio:
    Squat jumps
    Frog jumps
    Box squats
    Skaters
    Reverse lunge high knee
    Back rolls
    Squat flutter

    Enjoy! :p

    I would also like to add to cardio:

    Cycling, rowing, parkour, rock climbing, or anything that requires power and incorporates full range of the glutes, simulating squatting.

    You know, because who the eff wants to to box squats every day?

    ETA: Have you ever seen a professional cyclists *kitten*? They're HUGE and seem to defy gravity.
  • MoHousdon
    MoHousdon Posts: 8,723 Member
    Google Lyzabeth Lopez. That's chick's butt is on another level.
  • lili61
    lili61 Posts: 231 Member
    Seconding the Strong Curves recommendation. I'm doing it now and am noticing results.
  • lulucitron
    lulucitron Posts: 366 Member
    That's a very good list. I prefer kneeling cable kick backs as it gives more focus on my glutes. I also love the glute/ham machine...well I hate it actually but love the results. It's super hard to do. I make sure to work my glute meds as well using cables lifting my leg to the side. Love sumo squats too with a bar or kettlebell.
  • sardelsa
    sardelsa Posts: 9,812 Member
    Another vote for Strong Curves here.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    did someone say booty??????????
  • wolfsbayne
    wolfsbayne Posts: 3,116 Member
    I've been lifting heavy...squats, deadlifts and weighted hip thrusts. I will have to say that all of these things have done wonders for this 40 year old booty.
  • lulucitron
    lulucitron Posts: 366 Member
    I do my weighted hip thrusts facing a wall...do not want to make eye contact doing them haha
  • wolfsbayne
    wolfsbayne Posts: 3,116 Member
    lulucitron wrote: »
    I do my weighted hip thrusts facing a wall...do not want to make eye contact doing them haha

    I don't anymore. If dudes want to look (and they do and have asked what I'm doing and what it does), I don't care. Of course, most of them are discreetly casting glances lol
  • melissacurry04
    melissacurry04 Posts: 34 Member
    Getinmymouth wrote: »
    Good exercises for building booty:

    Squats with barbell
    Deadlifts
    Romanian deadlifts (stiff leg)
    Walking lunges with dumbbells / barbell
    Curtsy lunges with dumbbells
    Good mornings with barbell
    Superman's on ogi ball
    Donkey kick backs (with ankle weights)
    Fire hydrants (with ankle weights)
    Standing kick backs (with ankle weights)
    Kick forwards (with ankle weights)
    Squat & side leg raise (with ankle weights)
    Cable kick backs
    One leg leg press
    Goblet squats
    Kettle bell squats
    Step ups with dumbbells
    Hip raises with weight (sandbag / barbell)
    One leg hip raises
    Side squats with barbell
    Romanian split squats

    Cardio:
    Squat jumps
    Frog jumps
    Box squats
    Skaters
    Reverse lunge high knee
    Back rolls
    Squat flutter

    Enjoy! :p

    Thank you so much!
  • melissacurry04
    melissacurry04 Posts: 34 Member
    _dracarys_ wrote: »
    Bret Contreras should be your new BFF.

    I will definitely have to check this out! Thank you!
  • melissacurry04
    melissacurry04 Posts: 34 Member
    joleneee421 wrote: »
    In addition to squats and lunges, I've noticed that my spin classes have begun to "lift" my rear end because of climbing in position 3 that is meant to work the hamstrings and glutes.

    I will look into some spin classes close! Thank you!
  • BigLifter10
    BigLifter10 Posts: 1,153 Member
    musclegood_fatbad wrote: »
    In order to really lift your butt, your training should be centered around squats and deadlifts. Getinmymouth mentioned a lot of good accessory lifts to go with it. The best of which I feel are barbell hip thrust, cable kickbacks, and stiff legged deadlifts.


    I just have to add that this is so true! I also utilized Bret Contreras' info as well as Amanda Latona (although I was looking primarily to LIFT like crazy, not add size). I have to say that my mission was accomplished. That list includes many that I incorporate and switch around with now that I have what I want in place. Have fun with it!
  • Fujiberry
    Fujiberry Posts: 400 Member
    Squats, sumo deadlifts, hip thrusts, Bulgarian split squats, and lunges are what I used to do. Make sure you eat at a surplus to build muscle and you should see small changes after a few months.
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