how to get defined butt

snivvy

I've incorporated squats and deadlifts into my routine for a year now. My quads and hamstrings have got stronger and more muscular but now my bum blends into my hams, making it look less defined.
This is also because I have saddlebags in that region. Do I need to clean up diet? Cut down on the squatting?
Help me get a bum to be proud of when bikini time arrives.
*pic added to my photos- bigger front and back but not the definition under bum that I set out to achieve*

Sweet_Pea4

I'm interested in response to this as I would like to know too

MityMax96

Try doing Front Squats....wow talk about a difference to regular squats....

but looking at your side view pic, your booty looks good to me, so I don't really see what you are saying..

You may need to drop some calories, so get rid of some BF to achieve what you want....

But my only recommendation would be to do what you are doing now.....
Squats, Dead lifts....maybe front squats, romanian dead lifts, or stiff legged dead lifts....

oh and lunges.....those are fun

Topsking2010

Sorry but Its all genetics!!!!

stuffinmuffin

Are you making your routine more challenging as you've been going through the year? e.g. increasing deadlift weight - squatting with a bell bar?

I guess doing as many exercises that incorporate the butt muscles as possible will help and also cross-training and mixing things up is good and makes it a bit more interesting over time too.

I do weights routines, along with body weight and resistance band training, yoga, cycling - seriously hills do magnificent things to one's posterior....
Just stick at it - do as much as you can. I guess nutrition probably plays a role too but I'll let someone else go into that.

My butt has been toning up quite nicely from the above recently, but I may have to resign myself to the fact that at my age, I may just have a little bit that's saggy and a bit of celulite too.

Sweet_Pea4

Thanks I will also try this as I have just been doing normal squats and dead lifts.

tedrickp

Check out the butt guru himself - Bret Contreras

http://bretcontreras.com/

snivvy

But my only recommendation would be to do what you are doing now.....
Squats, Dead lifts....maybe front squats, romanian dead lifts, or stiff legged dead lifts....

oh and lunges.....those are fun

Off to Google those right away.I do the deadlifts where you start and finish with *kitten* pretty low, like a frog position so stiff legged could be the one to try tonight.

89nunu

yeah squats and dealifts with progressive loading is the best way to go already. But dropping BF could work, or bulking for a while to build some muscle in that area and then dropping again.

You might also wan to look at luinges and weighted hip thrusts (those are well fun but not pretty)

or have a look at this: http://www.bodybuilding.com/fun/dangerous-curves-get-your-glutes-in-gear-with-supersets.html

kinmoratree

oh and lunges.....those are fun

"Fun" is not the word I would use. However, if you haven't been doing them, lunges can change things. Unilateral movements are good for your balance, too.

The other thing I've seen people do is put their shoulders on a bench and sit on the floor with their knees bent and feet flat. They put a weight on their hips and then raise their fanny up like they're doing a bridge. There's probably a name for this, but I don't know what it is.

Edit: Weighted hip thrusts!

MityMax96

show previous quotes

But my only recommendation would be to do what you are doing now.....
Squats, Dead lifts....maybe front squats, romanian dead lifts, or stiff legged dead lifts....

oh and lunges.....those are fun

Off to Google those right away.I do the deadlifts where you start and finish with *kitten* pretty low, like a frog position so stiff legged could be the one to try tonight.

That is standard Dead Lift then.

The Romanian and Stiff legged will target the hammy's
You WILL FEEL THOSE, trust me

Galatea_Stone

Yes, you will need to drop body fat a bit more, but I second the Bret Contreras recommendation.

Romanian Deadlifts, Glute Bridges, Hip Thrusts are all great.

I also do cable kickbacks, adductor, and weighted step-ups.

George_Baileys_Ghost

Yes, you will need to drop body fat a bit more, but I second the Bret Contreras recommendation.

Romanian Deadlifts, Glute Bridges, Hip Thrusts are all great.

I also do cable kickbacks, adductor, and weighted step-ups.

OP...^^^^^^This one is an expert. *nods* true story

snivvy

Are you making your routine more challenging as you've been going through the year? e.g. increasing deadlift weight - squatting with a bell bar?

I guess doing as many exercises that incorporate the butt muscles as possible will help and also cross-training and mixing things up is good

I've kind of settled at 15kg on each end of the bar for some time now cos I can only do 3reps and don't have anyone with me to save me if I bail- psychological barrier.

I do rowing and elliptical but could do more hill running for definite. Thanks for your ideas.

snivvy

Thanks everyone. Loads of butt knowledge for us to look into. X

Titanuim

Yes, you will need to drop body fat a bit more, but I second the Bret Contreras recommendation.

Romanian Deadlifts, Glute Bridges, Hip Thrusts are all great.

I also do cable kickbacks, adductor, and weighted step-ups.

Another vote for checking out Bret and adding Hip Thrusts to your lifting routine.

SunofaBeach14

Thanks everyone. Loads of butt knowledge for us to look into. X

A subject that definitely deserves further investigation

Achrya

Yes, you will need to drop body fat a bit more, but I second the Bret Contreras recommendation.

Romanian Deadlifts, Glute Bridges, Hip Thrusts are all great.

I also do cable kickbacks, adductor, and weighted step-ups.

You're gonna want to do whatever she's ^^^^^ doing.

ILiftHeavyAcrylics

I second hip thrusters. Glute bridges are good too but I think you get greater range of motion with hip thrusts. I gained about half an inch on my booty doing those (eta: and squats/deadlifts of course) and eating at a slight surplus for a month.

I find squats to be quad dominant, probably because high bar is much more comfortable than low bar for me.

Capt_Apollo

your butt looks pretty good in your picture

DeltaZero

In. Just. In.

George_Baileys_Ghost

I second hip thrusters. Glute bridges are good too but I think you get greater range of motion with hip thrusts. I gained about half an inch on my booty doing those (eta: and squats/deadlifts of course) and eating at a slight surplus for a month.

I find squats to be quad dominant, probably because high bar is much more comfortable than low bar for me.

Another authority on the subject!

ILiftHeavyAcrylics

show previous quotes

I second hip thrusters. Glute bridges are good too but I think you get greater range of motion with hip thrusts. I gained about half an inch on my booty doing those (eta: and squats/deadlifts of course) and eating at a slight surplus for a month.

I find squats to be quad dominant, probably because high bar is much more comfortable than low bar for me.

Another authority on the subject!

:smooched:

George_Baileys_Ghost

show previous quotes

Thanks everyone. Loads of butt knowledge for us to look into. X

A subject that definitely deserves further investigation

His is pretty solid too! (I mean, I'm assuming.)

SugaryLynx

In for booty experts! And cause it's hump day

SezxyStef

I low bar squat and DL...I have rounded mine out quite nicely...or so I've been told...

I have yet to incorporate glute bridges or hip thrusts in...

But to give you an idea most people believe my hips are 36inches...(narrow hips) but they measure 38 due to the butt...:drinker:

jstout365

show previous quotes

Yes, you will need to drop body fat a bit more, but I second the Bret Contreras recommendation.

Romanian Deadlifts, Glute Bridges, Hip Thrusts are all great.

I also do cable kickbacks, adductor, and weighted step-ups.

Another vote for checking out Bret and adding Hip Thrusts to your lifting routine.

And another vote for Bret. Check out his Strong Curves program. I started adding hip thrusts as an accessory to Stronglifts and the shape of my butt improved quite quickly. Now I'm doing Strong Curves and it really hits the glutes and gets them working. I'm only 3 weeks in, but I would like to think things are shaping up even more.

George_Baileys_Ghost

In for booty experts! And cause it's hump day

And the panel is complete.

DuckDynastyMakesMeLaugh

In for booty experts! And cause it's hump day

+1

NikiaSue

bumpity bump

QueenBishOTUniverse

In for butts. I'm still debating a bit on adding in accessory work. I'm doing SL right now but eating at a deficit so while I've started working in some hip thrusts since I figure it can't hurt anything, I'm not sure how much good it will do since I'm not likely to be adding any mass.