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Ok ladies (perhaps gents). What worked for you....

AnnACnd
AnnACnd Posts: 72 Member
edited December 2024 in Fitness and Exercise
...in the booty department. It is forever my problem area. I've done lunges in the past but never saw great results. Remember I like to run so I don't want to do exercises that will have me too sore. I snapped a quick pic on my way out the door and put it on my profile. (since I have no idea how to post one on here.) Thanks in advance.

Replies

  • Plates559
    Plates559 Posts: 869 Member
    Building the butt muscles for a tight lifted butt will be the same for a man and a woman.

    You will want a low (not crazy low) body fat percentage so it isn't all flabby

    and to build the muscle some great exercises are:

    Heavy Squats
    Heavy Deadlifts
    Heavy Lunges
    Barbell Hip Thrusts
    Glute-Ham Raises.
  • wlkumpf
    wlkumpf Posts: 241 Member
    I am lifting and starting to run. I have heard lifting will give you definition and runners all have skinny bootys. So, that is my plan :) It seems to me my hips aren't out as far already because there is a firmness that wasn't there before, so while the scale hasn't been moving much, my excersize videos (for overall weight loss) and lifting themselves have been working.
  • Plates559
    Plates559 Posts: 869 Member
    Since you like to run, some good glute builders are:

    Hill running
    Hill Sprints
    Stair Climbing
    Box Jumps
  • AnnACnd
    AnnACnd Posts: 72 Member
    Hill running is a good idea. I like that. I'll have to wait till spring for that. I don't run on an incline on the TM because I get shin problems if I do.
  • Midnight_Sunshine
    Midnight_Sunshine Posts: 369 Member
    Building the butt muscles for a tight lifted butt will be the same for a man and a woman.

    You will want a low (not crazy low) body fat percentage so it isn't all flabby

    and to build the muscle some great exercises are:

    Heavy Squats
    Heavy Deadlifts
    Heavy Lunges
    Barbell Hip Thrusts
    Glute-Ham Raises.

    This and also Bulgarian Split Squats (start with a low weight - they hurt like a mofo)
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Until I started doing free weights and squats and deadlifts, I had good results with the leg press and glue press machines at the gym.

    Just don't expect do do a good run after "leg day." Every step of my 4.2 miles today felt like someone was kicking my *kitten*. :laugh:
  • Amberonamission
    Amberonamission Posts: 836 Member
    The Lotte Burk Method High Round Assets
  • AnnACnd
    AnnACnd Posts: 72 Member
    Ok I'm going to have to google this stuff! Thanks all!
  • JNick77
    JNick77 Posts: 3,783 Member
    1. Maximal strength lifting of conventional deadlifts and back squats.
    2. Good Mornings or Romanian Deadlifts 4 to 5 sets of 8 - 10 reps
    3. Back Hyperextensions 5 sets of 8 (good for lower back and surprisingly good for glutes and hammies)
    *4. Glute Ham Raises: This is dependent upon having this bench*
    5. Cardio includes Stairmill or Sprints
  • AmbitionStrong
    AmbitionStrong Posts: 46 Member
    MOAR SQUATS!!!!!
  • KBjimAZ
    KBjimAZ Posts: 369 Member
    The kettlebell swing. Done properly, it is the best tight butt builder on the planet.
  • hesn92
    hesn92 Posts: 5,966 Member
    Heavy squats, lunges, side lunges (where you step to the side, I do these holding dumbbells), stiff legged deadlifts hit your hamstrings and butt pretty well... and regular deadlifts... leg press machine... there are also different variations to squats. if you do a sumo squat it will hit your inner thighs more...
  • krissagray
    krissagray Posts: 105 Member
    Building the butt muscles for a tight lifted butt will be the same for a man and a woman.

    You will want a low (not crazy low) body fat percentage so it isn't all flabby

    and to build the muscle some great exercises are:

    Heavy Squats
    Heavy Deadlifts
    Heavy Lunges
    Barbell Hip Thrusts
    Glute-Ham Raises.

    My favorites listed right there! I suggest looking up videos and articles by Bret Contreras. He is all about the booty training.
  • krissagray
    krissagray Posts: 105 Member


    This and also Bulgarian Split Squats (start with a low weight - they hurt like a mofo)

    You are right! They hurt like a mofo! :)
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    heavy squats and deadlifts for that juicy bubble :laugh:
This discussion has been closed.

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