WTH is up with my butt?!

Just an added note: I won't be joining a gym because we are building our own home gym -- slowly but surely. We are both very into fitness and would love to have our own gym here for our children to use as well when they're older with our supervision. Plus, it's cheaper in the long run for us.

Thats what i did and continue to do. Definitely enjoy it at home better

Brazil butt lift did wonders for my behind.
The link to my results is in the about me section of my profile

Really good DVD set...would have to agree...

Squats or lunges are not the answer, the op already said she does plenty of squatting.

The Glute bridge or barbell hip thrust has been shown to produce multiple times the Glute activation that either of these exercises do. If you want to hit a particular muscle, train it directly.

http://www.t-nation.com/free_online_article/
sports_body_training_performance/dispelling_the_glute_myth

The OP said she does body weight squats, not weighted squats.

OP how low are you getting in your squats? you have to go past parallel to for it to hit your glutes and hammies

Commenting to find later. Great thread OP.

This may sound a bit bizarre... but have you considered using your daughter as a weight?? Having her on your back or holding her out in front of you while doing squats or lunges can prove more difficult than body weight or 10 lbs. I've done pull ups with my younger sister and she always thought it was fun to be lifted up and down. So it's kind of a win-win.

This is NOT bizarre. My girls LOVE to be my weights when I'm working out. They think it is so much fun-I get a great workout, they giggle and have fun and they see that health and fitness are FUN for the whole family. Their fav is when they sit on my feet when I'm doing sit ups and each time I go up, I kiss their face. I try to hit a new spot each time-nose, forehead, and they think it is HILARIOUS when I kiss their eye!

Squats or lunges are not the answer, the op already said she does plenty of squatting.

The Glute bridge or barbell hip thrust has been shown to produce multiple times the Glute activation that either of these exercises do. If you want to hit a particular muscle, train it directly.

http://www.t-nation.com/free_online_article/
sports_body_training_performance/dispelling_the_glute_myth

The OP said she does body weight squats, not weighted squats.

And the glute activation she would get from weighted bridges is still more than from weighted squats

Squats or lunges are not the answer, the op already said she does plenty of squatting.

The Glute bridge or barbell hip thrust has been shown to produce multiple times the Glute activation that either of these exercises do. If you want to hit a particular muscle, train it directly.

http://www.t-nation.com/free_online_article/
sports_body_training_performance/dispelling_the_glute_myth

From the article linked above:

"Don't stop performing your squat, lunge, deadlift, and back extensions movements. Do these on your regular leg day and perform two weekly glute workouts on separate days."


Here's how I went from a flat, English girl, flapjack *kitten* to a juicy rump booty...

Train heavy with big compound lifts like Squats, Deadlifts, Stiff leg or Romanian Deadlifts! Leg Press etc. On leg day I aim for about 3 compound lifts then a few accessory moves until glutes are fried.
Accessory glute work includes Bridges, Thrusts, Sungle leg stuff like split squats, single leg bridges, single leg thrusts, Weighted hip thrusts, Glute Ham Raise etc etc

In short: Main lifts, then accessory work.
Work hard enough that you'll barely walk properly for 2-3days after.

That's how I got a booty (from nothing)

bump

If you're losing weight and doing body weight squats, then the resistance is being decreased. I've had many a female client ask me how to improve their butt and the answer is always the same. Heavy *kitten* squats (*kitten* to grass), leg press with toes hanging off the top on the pressing platform, long stride lunges.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

^ Thanks

will pull up to read later at home

Squats or lunges are not the answer, the op already said she does plenty of squatting.

The Glute bridge or barbell hip thrust has been shown to produce multiple times the Glute activation that either of these exercises do. If you want to hit a particular muscle, train it directly.

http://www.t-nation.com/free_online_article/
sports_body_training_performance/dispelling_the_glute_myth

Yes you can add accessory work like isolated glute exercises, however one should never, ever underestimate the big, main, compound lifts.
I don't know anyone, ever, who would omit squats for isolated moves such as a glute bridge or thrust. Those are accessory work.

I never said stop squatting or deadlifting.

I said if you want to hit the glutes specifically, there are better choices. If you have weak glutes they will remain weak (in relation) unless you train them directly, as other muscles will try to compensate during compound lifts.

I workout at home, so it's just body weight. I do use proper form - I have to or my knees will kill me. I've used 10lbs for them with my handweights, but that's it.

That's the answer to your question.