Do squats really work the butt?

oX_Vanessa_Xo

I want a more firm butt. Though my husband thinks it's fine. I just told him see?! Poke my butt! I wanna be able to bounce a penny off it, not have it like throwing a slice of balogna at a window!


So ya,.. I've been doing squats and lunges almost everyday for a month and am currently on day 4 of level 1 of the 30 day shred. I dont feel any muscles in my butt sore or anything, even mid squat I feel it working my thighs, not my my butt!

What else can I do to perk up my toosh?

_rozamu

Bump! Totally wondering the same!

dbmata

What else can I do to perk up my toosh?

You're on a holy mission. Allow me to aid you. Do this.

http://www.youtube.com/watch?v=RZLzVGbgRNc

Now tell me, think dat *kitten* is soft? Negs. It'll dent a quarter.

oX_Vanessa_Xo

I've been doing squats! And lunges, and a few wall sits in there. Not nearly close to lifting 250 lbs tho!

The ONLY thing that hurts is the side of my thighs.

Azdak

google bret contreras. Squats are not enough.

servilia

Go deeper. Squeeze your butt at the top of the squat. Do Deadlifts!

oX_Vanessa_Xo

google bret contreras. Squats are not enough.

So basically I'm SOL having bad knees....

DavPul

Add some real weight to these squats and lunges and get back to me if you don't both feel it and start seeing results in your butt. Right now you're essentially doing bodyweight exercises and wondering why you aren't getting the results you want. If you want your body to change, you have to force it to adapt. And the way to do that is by giving it a challenging weight to handle.

ThinUpGirl

Bump

Azdak

google bret contreras. Squats are not enough.

So basically I'm SOL having bad knees....

Everyone will respond differently to the exercises, but I can't imagine the hip exercises being any harder on the knees than doing heavier weight squats.

iulia_maddie

Heavy squats, Bulgarian split squats(ouch), deadlifts, and more deadlifts.

oX_Vanessa_Xo

I should have also thrown in the that I have rheumatoid arthritis in my knees. So I can only go so low, and I can only do so heavy, but I do them to the point it burns.

Basically wanna know what are other things I can do that aren't so hard on the knees.

Great replies so far!

nz_deevaa

I should have also thrown in the that I have rheumatoid arthritis in my knees. So I can only go so low, and I can only do so heavy, but I do them to the point it burns.

Basically wanna know what are other things I can do that aren't so hard on the knees.

Great replies so far!

Do heavy squats to parallel (deeper if your knees allow it, I have a dodgy knee, and it doesn't bend as far as the other one does). Also, do heavy deadlifts. I don't do lunges because of my knee... but as mentioned earlier, your knees might respond differently to mine.

whierd

If for whatever reason you cannot do heavy/deep squats, then try stiff-legged or Romanian deadlifts. And please make sure to learn to do them with proper form.

DavPul

Just popping back in to point out that doing a ton of light weight reps "to the point that it burns" is probably not what I'd recommend for a person with knee issues.

servilia

Hmm then try dead lifts. There are also a bunch of floor exercises you can do. I'll try to find a page with demonstrations tomorrow.

iulia_maddie

I also have really bad knees. Doing bodyweight squats "until it burns" causes me a lot more pain than doing heavy squats. And building your leg muscles will help your knees.

oX_Vanessa_Xo

Hmm then try dead lifts. There are also a bunch of floor exercises you can do. I'll try to find a page with demonstrations tomorrow.

Ty!

ladymiseryali

Give glute bridges a try. Look up "what makes you bootiful" on youtube.

Justjamie0418

You could also do weighted pelvic thrusts

Sarauk2sf

Good Mornings (if you have access to barbells), glute bridges, hip thrusts, hill sprints, deadlifts.

(normally squats would be #1, but those have been discussed)

AlongCame_Molly

yes

Lleldiranne

It's about form. Knees must be over the ankles, not the toes or farther. Your weight should, in general, be more on the heels, too. It's going to feel really weird at first But if you can basically pull your toes off the ground without losing the pose, you're doing it right (there are a few, like Yoga's chair pose, that has you balancing on your toes instead, but that is much harder and works more of the front of the leg). Try Ripped in 30 or No More Trouble Zones, I think they give you a better butt-thigh workout. She also has one just for the tooshie area, but I don't remember what it's called.

Joehenny

Do a heavy set of *kitten* to grass squats one day instead of those sissy sets of 50 non-weighted ones and get back to us the next day LOL. See how those glutes feel then. #wheelchair

oX_Vanessa_Xo

Do a heavy set of *kitten* to grass squats one day instead of those sissy sets of 50 non-weighted ones and get back to us the next day LOL. See how those glutes feel then. #wheelchair

I've been doing them with 5 lbs hand weights! It counts!

rainbowbow

Good Mornings (if you have access to barbells), glute bridges, hip thrusts, hill sprints, deadlifts.

(normally squats would be #1, but those have been discussed)

Good mornings holy mother of god. Or stiff leg deadlifts. Talk about a sore butt

I second the *kitten* to the grass squats with an actual barbell.

ScottysSpeedShop

Check out the Glute Guy.
http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth

BinaryPulsar

I should have also thrown in the that I have rheumatoid arthritis in my knees. So I can only go so low, and I can only do so heavy, but I do them to the point it burns.

Basically wanna know what are other things I can do that aren't so hard on the knees.

Great replies so far!

I also like the book Strong Curves by Bret Contreras. Deadlifts are sometimes easier on knees than squats. Perhaps you can still do squats, but start with goblet squats. Hip thrusts are good.

Bret Contreras is the Glute guy that everyone is talking about. And he recommends all the same stuff as everyone else here has mentioned.

I also do weighted Glute kickbacks.

astrovivi

Squats are great but there is a lot to recommend hip thrusts and heavy kettlebell swings.
sumo deadlifts are also good.

But i have to say that, in my own personal experience, I've had better faster improvements in both glute strength and shape from hip thrusts and heavy KB swings than from squats (despite variations etc).

Keep squatting because it's an awesome exercise (whatever variation works best for you) but do get onto the Bret Contreras stuff.

It's gold.

Sharkington

I have had an injured knee for a couple months now and have been unable to do squats at the moment (coming back up causes me extreme discomfort), so I have mostly been doing hip thrusts, single leg lifts, as well as a few other exercises that I incorporate into my routines on the days i do Pilates. I also add in weights when I do hip thrusts and that can make a pretty big significance in feeling that burn. Also, the elliptical has helped a lot, but you will need one of the elliptical trainers that allow you to not only set resistance, but incline, as well. The stairmaster and step ups can help, as well.

Joehenny

Do a heavy set of *kitten* to grass squats one day instead of those sissy sets of 50 non-weighted ones and get back to us the next day LOL. See how those glutes feel then. #wheelchair

I've been doing them with 5 lbs hand weights! It counts!

lol when I say heavy I mean weigh that is difficult to get 6-12 reps so like 80 lbs or something depending on your strength.