Squatting for dat *kitten*

emz_1993

How many sets and reps should I do and how heavy to achieve the best *kitten* I've ever had? I use the leg press 60 kilos 3x10 and adductor machine at 45 kilos 5x20 at the gym and have seen great results but I always hear so much about squatting so I'd like to give it a go! I'm a newbie when it comes to lifting so be kind of these are way off! What can I do for maximum results in the glutes?

Cherimoose

I don't know what you mean by kitten, but any good, full-body strength program works the glutes well, like NROL4W or Stronglifts. Don't create your own program if you're a newbie.

rldeclercq4

Cherimoose wrote: »

I don't know what you mean by kitten, but any good, full-body strength program works the glutes well, like NROL4W or Stronglifts. Don't create your own program if you're a newbie.

MFP censors swearing with "kitten" - what she's saying is she wants a great *kitten*. I can't help with that

_Waffle_

Squats, good mornings, dead lifts, lunges, hip thrust, donkey kicks. Essentially you just need to do compound leg exercises.

Also, have good genetics. That's the most important part.

MalcolmX1983

What he/she/it ^ said.


Mix up your reps as well, heavy sets 3-6 reps
6-10, even 10-20 reps sometimes.

Squats, lunges and deadlifts with a bar.


Or jus follow a routine like 5x5.

hill8570

Check out Strong Curves (book) for a lifting program that is dedicated to building a fine *kitten*. Squats are great, but only so-so at glute activation. Deadlifts & weighted hip thrusts are both better in that department.

lizzelspark

Look up Layne Norton his squat video it's great !! Lunges are great body weight and with weights weighted hip thrusts I love going heavy on everything I feeling like I know I worked it there's so many videos out there to get the form right which is the most important thing you don't want to injure yourself . Amanda Latona , Ashley horner , Heidi somers are good ones to follow on there booty workouts

sardelsa

hill8570 wrote: »

Check out Strong Curves (book) for a lifting program that is dedicated to building a fine *kitten*. Squats are great, but only so-so at glute activation. Deadlifts & weighted hip thrusts are both better in that department.

^This. Definitely check out anything Bret Contreras.

LucyLovely

Can the exercises in Strong Curves be done at home or do you need to go to the gym?

weightsnbakes

If you've never squatted before, start with body weight squats. It's important that you learn the form before you get under the bar, to prevent injury to yourself. Google "body weight squat", or "goblet squat" as a beginner squat exercise. Gradually, you'll learn the movement and then you can get under the bar. Good luck!

workhardtogethard

rldeclercq4 wrote: »

MFP censors swearing with "kitten" - what she's saying is she wants a great *kitten*. I can't help with that

I was sorely confused by OP's post, wondering if kitten was supposed to be code for something that rhymes with wussy. Wasn't until I read her last sentence that it began to make sense.