Butt exercise advice needed

Jessyperry

I'm looking for some suggestions on how to get the butt rounder on the outer butt (just right behind the thighs). I'm currently consistently doing squats, wall sits, bridge thrusts, and donkey kicks. I feel like it's definitely getting more toned, but still doesn't have that full roudness on the outside like I want. Any exercises that would work that outside more?

ew_david

1. how's your diet?
2. how are your genetics?

1 is fixable. 2 is not.

Jessyperry

I'm on an approximately 1500 calorie diet a day. I've cut out white carbs and stick to corn flour and whole wheat flour, but I rarely eat it anyway. My family genetics are good, my whole family is pretty thin and my mom has a phenomenal butt (LOL).

cathipa

3. How long have you been doing these activities? (a few weeks isn't long enough)
4. Are you eating in a surplus? (if you want to build a booty you need to eat)
5. Are these weighted activities? (adding weight adds resistance which increases muscle mass as long as you are not in a deficit)

Jessyperry

I do them about 3 times a week and have been for 2 months consistently now. I've cut out cardio while doing them. I do use weights, but not a ton. I use 30 pounds for squats, 30 pounds on my lap for wall sits for one set and 20 pounds for next set, 20 pounds for bridge thrusts, donkey kicks no weights.

Katiebear_81

Jessyperry wrote: »

I do them about 3 times a week and have been for 2 months consistently now. I've cut out cardio while doing them. I do use weights, but not a ton. I use 30 pounds for squats, 30 pounds on my lap for wall sits for one set and 20 pounds for next set, 20 pounds for bridge thrusts, donkey kicks no weights.

More weight, more food and more time. Booties are difficult to build and take time, even if genetics are on your side.

DancingMoosie

You might want to look into a lifting routine like strong curves. Either way, you need to keep adding weight to the exercises. You can use a band or ankle weights for donkey kicks.

Jessyperry

I actually just got resistance bands yesterday, so I definitely will be integrating them. I have ankle weights too that I have never used, that's a great idea! Thank you

vmsolko

I like doing RDLs (reverse deadlifts) and deadlifts to feel a burn in my butt. Also fire hydrants. We consistently do them with the donkey kicks. IDK if any of those specifically tone that part of your butt, but it can't hurt.

sardelsa

To build muscle in the glutes you will ideally have to eat at maintenance or surplus. If you are dieting you can maintain the muscle and perhaps grow it a bit, but it may not help you get where you need to go. Depending on your stats you can recomp, or if you still have quite a bit of weight to lose, keep at it until you are closer to goal then you can switch to maintenance and start to build some muscle. I would definitely follow a glute focused lifting program though as suggested, Strong Curves is a great one.

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Jessyperry

vmsolko wrote: »

I like doing RDLs (reverse deadlifts) and deadlifts to feel a burn in my butt. Also fire hydrants. We consistently do them with the donkey kicks. IDK if any of those specifically tone that part of your butt, but it can't hurt.

OOoooo fire hydrants look awesome! I'll definitely incorporate those. I forgot to mention reverse deadlifts (knew I was forgetting one). I don't do those every time, but I do incorporate those 1-2 times a week. Thank you

Jessyperry

sardelsa wrote: »

To build muscle in the glutes you will ideally have to eat at maintenance or surplus. If you are dieting you can maintain the muscle and perhaps grow it a bit, but it may not help you get where you need to go. Depending on your stats you can recomp, or if you still have quite a bit of weight to lose, keep at it until you are closer to goal then you can switch to maintenance and start to build some muscle. I would definitely follow a glute focused lifting program though as suggested, Strong Curves is a great one.

Yeah it seems like I will need to start eating a bit more than I am now. Thank you for your help. You look great btw! Pretty much what I am striving for.

RavenLibra

A woman at my gym has the most awesome silhouette... she does hip thrusts with a barbell loaded with 305 lbs... she also kills it on the stairmaster and a stepper machine for 1/2 hour at a time...walking lunges will help as will a few variations of squats... to ad mass takes a lot of heavy lifting... lady I worked with 5-1 maybe 100 lbs... was squatting 165 lbs 2x week as her working sets 4x5 reps. You are lifting way too light

edlanglais5

Leg presses are very good As well.

RavenLibra

Also time on a stationary bike will help... set the resistance high and keep the pace around 90 rpm, make it burn 15 minutes should be plenty as long as you keep the rpms at 90

RavenLibra

Lots of folks don't use the cardio equipment for muscle building but with a high resistance you are doing a ton of reps and more reps is a good thing when you are trying to add mass

sardelsa

Jessyperry wrote: »

sardelsa wrote: »

To build muscle in the glutes you will ideally have to eat at maintenance or surplus. If you are dieting you can maintain the muscle and perhaps grow it a bit, but it may not help you get where you need to go. Depending on your stats you can recomp, or if you still have quite a bit of weight to lose, keep at it until you are closer to goal then you can switch to maintenance and start to build some muscle. I would definitely follow a glute focused lifting program though as suggested, Strong Curves is a great one.

Yeah it seems like I will need to start eating a bit more than I am now. Thank you for your help. You look great btw! Pretty much what I am striving for.

Thank you! I've gone through many years of multiple bulk/cut cycles.. so it takes time and consistency.

estherdragonbat

My lower body workout—which targets more muscles than just the glutes, but I think that each exercise works the glutes in some way—consists of the following. Note that I started at lower reps/weights and have been gradually working my way up:

Squats with weights. One set of 12, One set of 15, all with an 8-lb dumbbell on each shoulder (i.e. 16 lbs all together). Assuming I can handle that well by the end of the week, next week, it'll be two sets of 15. (Last week, it was two sets of 12.)

Side-squats with weights. Using a cardio step. One set of 12, One set of 15, all with an 8-lb dumbbell in each hand (i.e. 16 lbs all together). That's on each leg, i.e. 24 and 30 reps per set all together.

Lunges. One set of 12, One set of 15 all with a 5lb dumbbell in each hand. That's on each leg.

Donkey Kicks. Two sets of 12, one set of 8, with 5lb ankle weights. That's for each leg. (This week was adding the third set. Next week, it'll be three sets of 12. And then, I'll start gradually increasing the weight.)

I'm noticing strength gains, but since I'm working to lose weight, I'm not actually building much muscle, if any. I'm just trying to hang on to what I've got.

GlassslippersAndFairyDust

Do crab walks with a band.....google it and heavy weights on the hip thrusts. Also, time is a big factor as it can take a while.

weirdede07

I'm also trying to get a rounder butt!

Squats, lunges, and leg press 3-4 / week with weights. If you're the type of person who gets sore with more volume (like me), do a minimum of 100 reps of weighted squats with 50% 1RM.

I've also learned that for every day of doing front leg workouts, you need at least the same amount of back leg workouts. This means hamstrings and calves, and things like stiff legged deadlifts to work on the back leg area (weighted of course).

I hope this helps!

canadianlbs

Jessyperry wrote: »

I'm looking for some suggestions on how to get the butt rounder

sounds like you might mean glute medius. google probably more helpful than me trying to explain it. banded side-walking was good for mine and they're kind of important for stability anyway, so a good thing to do.


i always google for the literal names of muscles in whichever body zone i'm thinking of. and then plug the names into another google with either a 'work' or a 'rehab/stretch/whatever' context.

gyarugal07

Genetics has absolutely nothing to do with gaining a round, lifted tone butt. You need to add ankle weights and you will definitely see and feel the difference. Moreover, try some other exercises other than squats. Remember that your butt is made up of muscle. Have something for the side booty middle and lower( exercise)

slaite1

You're going to get a million suggestions as their are a ton of exercises geared towards this. The most important thing is going to be structure and consistency (and food). There are a few ladies on these forums with incredible glutes, sardela being one of them. They pretty much all recommend strong curves for beginners.

So I'm going to second her recommendation. Or at least get on a structured program rather than just doing a bunch of random exercises and hoping for results. It's way too easy to spin your wheels, I did it for years. Once I created structure and consistency in my workouts, my progress was dramatic. I think most people will tell you the same.

firef1y72

My leg workout yesterday hit near enough the whole of my butt.

Squats (doing a 100 rep thing at lightish weight atm) 10x10@36kg (this is going up 2kg a week during the holidays and concentrating on form and dropping as low as possible)
Walking lunges (10kg in each hand) back and forth floor area x 5
Donkey kicks with extra hard resistance band (100 per leg in sets of 25)
Clams with same band (100 per leg in sets of 20)
Sumo goblet squats (16kg kettlebell) 3x10
Curtsey squats (3x10)
Single leg push downs on assisted pull up 3x10
Farmers walk 12.5kg in each hand keep going as long as possible x5

I'll be finishing off on Friday with
Deadlifts 10x10@56kg
and a legs, bums and tums class.

Chef_Barbell

Definitely recommend Strong Curves for glute focused work.

ninerbuff

RavenLibra wrote: »

Lots of folks don't use the cardio equipment for muscle building but with a high resistance you are doing a ton of reps and more reps is a good thing when you are trying to add mass

Not if the reps don't cause you to stop from lactic acid buildup. At that point you're doing reps for MUSCLE ENDURANCE and not MUSCLE HYPERTROPHY. There's a difference. People can run uphill faster or pedal faster than others, but it doesn't necessarily mean they are building muscle.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ninerbuff

gyarugal07 wrote: »

Genetics has absolutely nothing to do with gaining a round, lifted tone butt. You need to add ankle weights and you will definitely see and feel the difference. Moreover, try some other exercises other than squats. Remember that your butt is made up of muscle. Have something for the side booty middle and lower( exercise)

Incorrect. How one's butt is shaped dictates the look. I've had this question asked several times since the last few years with female clients and members. And many do the same exact exercises and DO NOT yield the same results as others. Granted, I'm not following their nutritional needs, but while one can IMPROVE their shape, you cannot change what you genetically were given.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Rammer123

ninerbuff wrote: »

gyarugal07 wrote: »

Genetics has absolutely nothing to do with gaining a round, lifted tone butt. You need to add ankle weights and you will definitely see and feel the difference. Moreover, try some other exercises other than squats. Remember that your butt is made up of muscle. Have something for the side booty middle and lower( exercise)

Incorrect. How one's butt is shaped dictates the look. I've had this question asked several times since the last few years with female clients and members. And many do the same exact exercises and DO NOT yield the same results as others. Granted, I'm not following their nutritional needs, but while one can IMPROVE their shape, you cannot change what you genetically were given.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

I think there's two parts that go to this, both genetics and muscle growth. I think some people just really have a harder time figuring out how to contract and use their glutes so their muscles don't grow as well. That would be the training aspect. The other aspect which I think is really the determining factor of how your butt looks is where you hold fat. Most girls that people would say have "nice butts" might have a decent amount of muscle underneath, but they could be stood next to a girl with a small butt, but with equal amount of muscle, the first girls' just has more even fat distribution in her butt.

The way fat is distributed on your body and even on your butt can make it seem as though you have a more muscular butt, even though that may not be true.

Leadfoot_Lewis

"slaite1 wrote:

So I'm going to second her recommendation. Or at least get on a structured program rather than just doing a bunch of random exercises and hoping for results. It's way too easy to spin your wheels, I did it for years. Once I created structure and consistency in my workouts, my progress was dramatic. I think most people will tell you the same.

I agree with this. Stop doing a zillion exercises and put your focus into a couple of exercises weighted, and increase that weight each workout. All I do for legs/glutes are variations of Squats and Lunges (again, do them weighted). You can maybe add RDLs but honestly that's all you need.

Jessyperry

GlassslippersAndFairyDust wrote: »

Do crab walks with a band.....google it and heavy weights on the hip thrusts. Also, time is a big factor as it can take a while.

I did crab walks with the band today. So fun. HAHA