Trying to grow a booty!

Melly_Mel_89

What are the best booty building exercises that can be done at the gym? And if you have tips on any foods or supplements that can help please share!

dbanks80

squats, squats, squats and more squats. Weighted squats. I have a flat booty I do a ton of squats and now I am finally seeing results.

STLBADGIRL

I am in the flat booty club...and I am working on this booty. Squats, reverse squats, lunges, dead lifts, walking lunges....omg, its so much to do out there....

pyro_guy7

I saw "grow" and immediately thought "fertilizer"

sammyliftsandeats

Are you looking to get muscle in that area? Then you will probably have to eat in a surplus and do exercises such as deadlifts, squats, hip thrusts, glute bridges, etc to work on that area.

But also, some of it is genetics.

You should look up Strong Curves. It is a lifting program that focuses a lot on the lower body.

Melly_Mel_89

@dbanks80 How many sets and reps do you usually do and how long did it take for you to start seeing results? @STLBADGIRL Yes, the flat booty club is no fun. LOL. Ive never heard of reverse squats.. I'll have to try that one out!

Melly_Mel_89

@pyro_guy7 LOL if only it was just that easy!

pyro_guy7

@Melly_Mel_89 Hey, one can dream! Hahaha!

edup1975

Squats!!!!!!!

dbanks80

Melly_Mel_89 wrote: »

@dbanks80 How many sets and reps do you usually do and how long did it take for you to start seeing results? @STLBADGIRL Yes, the flat booty club is no fun. LOL. Ive never heard of reverse squats.. I'll have to try that one out!

@Melly_Mel_89 In my boot camp 3 days a week we do circuit training that includes squats, reverse lunges etc... for 1 min 30 secs. each time. The session lasts one hour

Working out on my own I do assisted squats with the machine. 3 sets of 12 reps. I worked up to 100lbs. I started at like 50 lbs.

Doing it consistently took me 6 months to see a little bump LOL!

but everyone is different.

Melly_Mel_89

@samanthaluangphixay Thanks, I'll look that program up! But what do you mean by eating in a surplus?

tamelakaye79

Eat & lift heavy- you cannot build muscle while in a calorie deficit
Barbell squats, deadlifts, glute bridges, donkey kicks on the smith machine, cable pull throughs, good mornings are some of my favs.

sammyliftsandeats

Melly_Mel_89 wrote: »

@samanthaluangphixay Thanks, I'll look that program up! But what do you mean by eating in a surplus?

A surplus is more calories than you burn.

Muscle needs energy to build - that energy is coming from calories. You need more energy to build muscles.

If you are eating in a deficit (ie weight loss mode), it is very difficult to build muscle.

If you continue to lose fat, you may get your butt to look better but if you're in the 'flat butt club' (as am I), you have to build muscle. And sometimes, that's not even enough because it might be your genes.

Edited: Formatting.

rainbowbow

squats are certainly NOT the best exercise for glutes. Especially considering most people perform them incorrectly, unweighted, with the wrong frequency, or quad-dominant.


I agree, look up strong curves -OR- incorporate significantly more heavy glute work with a high frequency (minimum twice a week) along with a slight calorie surplus. Things like glute bridges, Hip thrusts, split squats, step ups, cable kickbacks, banded crab walks, and more.

Chef_Barbell

Genetics are going to be the biggest factor. Not everyone is built to have a bubble butt. That being said you can work on what you have with a progressing lifting program such as Strong Curves as suggested in this thread. Also eating at a surplus which is eating more than you burn in a day.

GottaBurnEmAll

I just started Strong Curves.

I second that squats are not the best because most people never fire their glutes when they're doing them. You have to really concentrate on your glutes when you're squatting to get them to fire. It's not always easy.

I prefer glute bridges, and hip thrusts. I do step ups too but hate them. Deadlifts and kettelbell swings can also be good if you're conscientious about squeezing your glutes during lock out.

I'm just trying to lift my booty, I have no desire to build it. If you want to build muscle tissue, you'll need to, as stated above, eat in a slight caloric surplus.

sardelsa

As mentioned.. genetics are going to play a huge roll.. another vote for Strong Curves and hip thrusts. I am sure you could see some results from eating at maintenance especially if they just need a bit of a lift and slight growth. But if you are looking for a significant increase in size ya, a bulk/eating in surplus/gaining weight is where the party is.

antennachick

Squats (squeeze your butt when you come up and get low, form is important! ), pistols, lunges (all kinds) ...backward lunges with heavy wieghts omg grows booty like no other for me !

suarez73

Melly_Mel_89 wrote: »

What are the best booty building exercises that can be done at the gym? And if you have tips on any foods or supplements that can help please share!

Squats! Best exercise for a bigger booty!

capaul42

I'll second Strong Curves! Best program for building those glutes. Working on my second SC program right now and have started to see some progress

bketchum1981

This may be TMI but I have FELT a difference but not sure I can SEE the difference. But I've done a multitude of various strength and cardio the last 1-3/4 yrs.

rez2012

Mix your training up. Do volume (20-50reps) on the exercises above (squats, goblet squats, sumos, glute bridge w/barbell across hip, lunges etc...) Also, have a day where you work up to heavy weight (6-8 rep range) and then drop set 4-6 sets roughly.

Melly_Mel_89

@rez2012 thanks for the tip, I never thought to do that. I think I'll give it a try, I hope it works!

mylanaqua

All varieties of squats, though the best results I've seen are in lunges and in high intensity cycle classes! And I do agree with many who have posted that genetics to play a big factor in it.