Will doing squats make a flat butt bigger?

cmay2552 · October 2013

I know people have heard this question time and time again. I have seen before and after pictures of when people do squats but they already had a butt in their before picture. So here is my problem....

I have no butt at all! it is extremely flat and no I am not exaggerating about it. My whole family makes fun of me saying i have no butt just an extra long back. I do NOT look good in shorts or dresses because it looks flat in the back. I was wondering if doing squats regularly increasing the amount over time would give me a bigger butt? I am just tried of not feeling confident and hearing hurtful comments from my family so please help

I am 19, 5'5, and weigh about 142 pounds

these are things i read online are they true

*To increase the size of the butt muscles you would have to be eating at a calorie surplus to get any gains in muscle mass besides newbie gains and water retention.
*Your butt is muscle, so the same rules apply to that as any other muscle. eat above you TDEE and work out and it will grow.

JenMc14 · October 2013

If you want to build the muscle, yes you'll need to eat a surplus. However, you can create a rounder shape in a deficit. My booty did perk up, although I do have a pretty round butt to begin with. Use a barbell and gradually increase your weight. Also glute bridges and hip thrusts will help. Check out Bret Contreras, the "Glute Guy", as well. I'm just starting his Strong Curves program which is full body, but focuses on building a butt.

JcMey3r · October 2013

You would need to "bulk" eat at a surplus and focus on exercising the glutes. You would be bulking to build muscle and you need to build that muscle through exercise.

canelly · October 2013

Genetics have a lot to do with it too. You can build a booty but it might not be *kitten* huge as you want it lol...

DaniPulley · October 2013

bump to follow.

Holly_Roman_Empire · October 2013

Only one way to find out. Doing squats certainly won't hurt, and if it doesn't get bigger, you'll at least be stronger. Not everyone has the genetics to be Kim Kardashian or Nicky MInaj, though.

JoRocka · October 2013

yes. it's a muscle.

it's going to fill out a bit. you have to make sure you work into your surplus. eating at a calorie surplus doesn't mean eating thousands of extra calories every day- just like loss it's a regulated gain- starting with 2-500 calories extra above TDEE.

Right now- I'd figure out how to eat at maintenance- while you are beginning your training- and as you start to get somewhere with your lifts- start massaging in extra calories into your diet.

LuLuChick78 · October 2013

Squats are the shiznit for growing a bigger booty! I didn't need any help in growing mine but rather in shaping it into something more appealing than what it was. Squats are getting me there :happy:

Iron_Lotus · October 2013

Mine went from flat to rounder

SoDamnHungry · October 2013

I have a small butt that was pretty flat. Since I started squatting I'd say it definitely looks better. It's worth a try!

chelseascounter · October 2013

I know someone who can lift up to 315 lbs and she still has no butt. She says it's genetics.

RonW956 · October 2013

Why are some people telling the girl that she needs to eat at a "surplus"? LOL..... For one women have Menstrual Cycle's, those can wreck havoc on ones blood sugar level and that is what can cause food cravings. Some women (older I'm sure) can also have PMS, which can cause depression, which a lot of people when feeling down, eat comfort food... so no, eat at a calorie deficit at all times, eat less, not more to get defined & exercise to get toned... At 5'5" & 142lbs Im sure you already look fine but that depends on your build. petite, medium or heavy boned? Everyone has a butt, even me. However if you have a layer of belly fay creating a muffin top then that can be giving the illusion that you have no butt. You have a butt Im sure, its in there somewhere...lol

I would suggest eating clean & healthy, drink water & be the best that god designed your body to be... Jogging, walking, bike riding and some minor weight training can help build and sculpt your body and of course, your butt... look at female weight lifters butts... They all have back, and so will you, but its up to you & your level of dedication. GO FOR IT!!!

klp1017 · October 2013

I'm sorry, what???

emirror · October 2013

QFT

juliemouse83 · October 2013

Wow....Do you have ANY idea what kind of work female body builders put in to get hinies like they have? It's not from jogging, biking, and minor weight training. :huh:

Last I checked, to BUILD muscle one needs to eat at a surplus.

JamieM8168 · October 2013

Huh?
No.

I'm in for the surplus and weight training!!

SezxyStef · October 2013

true true....

My husbad has a KK butt...the brat...:grumble: :grumble: :grumble:

Told him yesterday while he did his squats that it just wasn't fair...:laugh:

ItsCasey · October 2013

Excuse me, but WTF?

LuLuChick78 · October 2013

Oh, this is gonna get some attention. In for the entertainment!

JoRocka · October 2013

thank you doctor obvious for telling us that women have periods- I'm sure NONE of us knew that here!!! I know I didn't know that- I'm glad I learned something to do on MFPal world about my body!

Okay- now for reals.
1.) please stop giving people advice especially since you literally have NO clue what you are talking about

2.) she's 19- her metabolism is much different than someone who is significantly aging

3.) some people have no *kitten* genetically- some people have more of one. ALL of them can benefit from squatting. (my BF- pancake butt- god I wish he would squat? me? sporting 40" plus- still benefitting from squatting)

4.) you're butt is comprised of 3 layers of muscle. the Gluteous minimus- medius and maximums.

Muscles only do 2 things.
> grow
> shrink

they do not 'tone'- they do not 'lengthen' they do not get 'shapely'

in order to have a muscle get bigger- larger- you must eat at a regulated calorie surplus.

Eating clean is absolute rubbish and means nothing. Your body cares only about getting enough fuel to survive- and getting enough fuel to grow or not. If you want to lose body fat- eat at a deficit. You want to say where you are- eat maintaince. you want to get bigger- stronger- eat at surplus.

Also- it is not for you to tell her if she is satisfied with her weight/shape. Some people- want to be "just not fat" and that's okay.

Some people want more. they want to run marathons- they want to jog- they want to lift weights- they want to have a body to revel in- they want to lift their own body weight- they want to lift 2x their body weight. If i listened to your stupid advice I would have thrown myself off a cliff a long time ago. minimal weight training= my big white *kitten* GTFO. I weight train 4-5 times a week. I'm a bellydancer- not a body builder- I look amazing... and I can lift over my body weight on all major lifts.

Who are you to tell her she can't change her body? If she wants to change it- the only one who can do that is her.

seriously- please never ever ever give advice again- you have no idea what you are talking about.

BusyRaeNOTBusty · October 2013

What are you talking about? What does having a period have to do with wanting a big butt? So just because we are women and have hormones we have to eat at a deficit ALWAYS?

Anyway, OP, you might see some improvements in your butt from eating at maintenance or a small deficit while lifting (if you aren't ready to eat a surplus yet). But yes, to grow muscles you need to eat a surplus and you will gain some fat with your muscles. If you haven't lifted before I'd recommend Strong Lifts 5x5 to start.

emirror · October 2013

Male.
Newbie.
;-)

SezxyStef · October 2013

Ditto...as well as WTF :noway:

sillygoosie · October 2013

This is the weirdest thing I've ever read.

I eat at a small deficit and my butt has finally started getting a little roundness to it. I don't lift heavy, but I've been doing weighted squats for about 3 years. It's not much but it's better. I won't act like I know any more than that.

jonnythan · October 2013

We'd all be better off if you never again attempted to give a woman diet and fitness advice.

Escape_Artist · October 2013

WTF is this?

God no.. just no :noway:

jonnythan · October 2013

Just looked at your exercise diary. 2 hours of walking/jogging along with pushups and leg lifts EVERY DAY.

Seriously dude. No.

FrnkLft · October 2013

This. Yes squats will help you, but seeing as how this seems like it's important to you, I hope you read up on how building muscle works (seems like you already have to an extent). Remember to keep it simple, safe, and patient.

What you are going to want to do is lift heavy weight (not this low weight fitness crap) because your goal is to stimulate the muscle into growing, not just working out for it's own sake (which is also fine, but it's annoying when people confuse the two).

The best exercises for the glutes and lower body in general involve the "posterior chain", or the lower back, glutes, and hamstrings. Barbell squats are one of them, as are deadlifts. These are good too for overall strength, and are staples in any real weight lifting routine.

Your progress is going to be slow, much slower than fat loss/gain. You're esentially talking about bodybuilding, and men can only really hope to put on about 2 lbs of muscle per month with proper diet, and that's for their entire body, and you're a woman who mostly can't build muscle as quickly.

For a newbie, I would suggest following a program like Stronglifts 5x5 or Starting Strength. These are great programs that are built on the basics, and they will have you using a balanced routine to improve your whole body and strength.

Good luck, and once again, it bears mentioning, this isn't like loosing or gaining fat. You're going to have to be patient. You'll find however that you're going to be happy with your results before you reach your goals though, and more likely than not, you're going to begin enjoying the workouts for their own sake.

Also, make sure you're taking rest days. Muscle is stimulated in the gym, and built while you rest. If all you do is workout, you won't hit your goals.

Escape_Artist · October 2013

Priceless :drinker:

silver_arrow3 · October 2013

This. Times a million. Just stop talking.

JoRocka · October 2013

FTFY

Will doing squats make a flat butt bigger?

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