Advice on my gluts??

flower342
flower342 Posts: 4 Member
in Fitness and Exercise
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Ok this might be weird but I want to know how to increase my tiny butt and decrease my stomach. From another persons perspective, is my butt in good shape or non existent?

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    Increase butt -- eat more
    Decrease stomach -- eat less
  • Misspinklift
    Misspinklift Posts: 384 Member
    Cute body. Why do you wanna bigger *kitten*? Lol.
  • clay0904
    clay0904 Posts: 13 Member
    Squats
  • arditarose
    arditarose Posts: 15,573 Member
    clay0904 wrote: »
    Squats

    Random advice. Squats in a deficit? Squats in a surplus? How much volume? What program? And there are better lifts for the Glutes than squats.
  • Hornsby
    Hornsby Posts: 10,322 Member
    Hip Thrusts - heavy.
  • queenliz99
    queenliz99 Posts: 15,317 Member
    https://bretcontreras.com/category/glute-training/
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    While your squatting be sure to throw in some barbell hip thrusts, furthermore build your shoulders. And since your bodybuilding, wider shoulders (and lats) will give the impression of a smaller waist. Run cut and bulk as you would normally.
  • arditarose
    arditarose Posts: 15,573 Member
    In addition to squats and heavy hip thrusts you have your glute bridge, cable pull throughs, cable kickbacks, single leg deadlifts, single leg hip thrusts...etc
  • chonji4ever
    chonji4ever Posts: 120 Member
    Squats and Romanian Deadlifts will help target your gluts. Lift while you are in the cut cycle and go high protein to keep as much of the muscle mass as you can while in the in the calorie deficit (cut cycle). This will help for part of your goal. You'll also need a bulk cycle (calorie surplus) to increase the muscle size in the gluts. You can follow the bulk cycle with a cut to knock off the fat you will gain during the bulk and follow the same high protein and lift during cut to keep the muscle gains. Since you are only wanting muscle gain in a small area, then you might only want to gain about 0.5 lb per week during the bulk. This will also make cutting really easy for you.
  • Ws2016
    Ws2016 Posts: 432 Member
    Widen your stance during squats and you'll work your glutes harder.
  • KiyaK
    KiyaK Posts: 519 Member
    Check out Strong Curves. I'd suggest getting the book as well. Glute brides & hips thrusts will become your best friend.

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