I don't feel butt exercises?

fivefootfitness

Whenever I do squats I don't feel them even though I know I have proper form. I do feel hydrants but those seem to be different side muscles. I did fence for a little while, followed by taking up dance a few years back, so since then I've had a really solid strong behind, and just wonder if that has something to do with it.

I can't do weighted things like deadlifts (no gym access), so I've started walking up and down a big hill in my yard. I've only done it twice but I did for an hour straight both times and still barely felt anything, even the next day? what gives??

I like my butt shape, I'm just looking to tighten it up a bit more and well, enhance the shape . I do run often, too.

I should mention, I do feel these exercises in the fronts of my thighs, and notice after the hills that my inner thighs seem a little tighter form the recovery swelling, I'm sure. Enough to keep me doing them!

fleetzz

I don't feel them much with squats either, but weighted LUNGES---wow! My tush <glutes> are sore for days after if I do lunges right.

Sarahliquid

Try glute bridges, donkey kicks, side leg lifts, and side clam shells

beautifulwarrior18

Start adding weight to your squats. Invest in an olympic barbell and buy plates from there.

Galatea_Stone

Squats aren't that great of a butt exercise. Bodyweight squats barely even engage the glutes. Weighted squats will engage them, but not as much as most people think.

If you are primarily doing bodyweight work, try glute bridges, elevated foot glute bridges, single leg bridges, hip thrusts, single leg hip thrusts, step ups, High step ups, and floor exercises like side-lying clams. Keep your focus on your glutes while you do these. Keep them squeezed.

CallMeCupcakeDammit

Squats aren't that great of a butt exercise. Bodyweight squats barely even engage the glutes. Weighted squats will engage them, but not as much as most people think.

If you are primarily doing bodyweight work, try glute bridges, elevated foot glute bridges, single leg bridges, hip thrusts, single leg hip thrusts, step ups, High step ups, and floor exercises like side-lying clams. Keep your focus on your glutes while you do these. Keep them squeezed.

You can do those step ups with a sturdy chair, you don't need "gym" equipment. Trust me, you will feel it.

ETA that was in response to G's response, but to the OP, not G.

PetulantOne

Try doing hill sprints instead of walking the hill.

Nephih

I'd recommend one-legged squats. It takes a while to build up to them but it's totally worth it. Read "Convict Conditioning" by Coach Wade for detailed progressions to get you there.

shining_light

Try doing hill sprints instead of walking the hill.

QFT. Sprints kill my lower body for DAYS. I don't agree with a lot of what Mark Sisson has to say(Primal Blueprint guy), but his ideas on fitness are certainly spot on for me(just as an example for a well-known writer who advocates sprinting). I would recommend checking out some of his fitness ideas.

fivefootfitness

I would absolutely do hill sprints but I'm trying to focus on keeping a lower heart rate during my cardio most of the time (my HR skyrockets when I run, despite being at it for a while now. most of my running has become power walking as I try to lower my HR during these moderate exercises)! also, my calorie burn is bound to be much higher if i can sustain the workout for longer, which I ultimately favor over doing the hill sprints for just a little while.

thanks for all the bodyweight suggestions! i forgot what a colorful array of workouts existed. i would definitely invest in weights (beyond my adjustable dumbell set) if it weren't for the fact that i pay to use my uni's gym during the school year. if it really came down to it, i would rather just wait for the big gun equipment until the fall to save money.

*i do integrate flat surface sprints once or twice a week in my runs, though.

777Gemma888

Please read this: http://bretcontreras.com/hip-thrust-and-glute-science/