building a beautiful butt

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  • lizzynewm
    lizzynewm Posts: 199 Member
    *kitten* to grass squats. People always say squats, but many people don't even get to parallel. I see so many doing quarter squats. *kitten* to grass isn't the BEST if you have knee issues or inflexible calves though.

    Another is leg press with your feet placed at the very top of the platform.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    aw yeah, did both of those at the gym tonight. hooray for progress and *kitten*-building~
  • ninerbuff
    ninerbuff Posts: 48,993 Member
    Hip thrusts, squats, deadlifts, walking or running uphill.

    And while it's true that you can't add muscle on a deficit, you can strengthen and lift your glutes more easily than perhaps any other muscle group. I've been on a deficit for 3 years, and my butt is noticeably rounder and "higher," if that makes sense.
    I don't believe you. Pics needed.:wink:

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    To gain mass you need to eat at a surplus. Do squats, deadlifts, lunges and hillsprints and ensure you have a progressive loading routine.
  • AntWrig
    AntWrig Posts: 2,273 Member
    To gain mass you need to eat at a surplus. Do squats, deadlifts, lunges and hillsprints and ensure you have a progressive loading routine.
    That and genetics plays a role as well.
  • justgowithit17
    justgowithit17 Posts: 1,392 Member
    bump hehe
  • VelociMama
    VelociMama Posts: 3,119 Member
    gifs-animation-rapper-sir-mix-a-lot-song-recitation.gif

    +1 more to the heavy deep squats and deadlifts.
  • bizco
    bizco Posts: 1,949 Member
    Here are some great moves from Bret Contreras, the Glute Guy. AFTER you master perfect form using only your bodyweight, add heavy resistance bands, dumbbells, loaded barbell, etc. Remember to squeeze those glutes!

    http://www.youtube.com/watch?v=bK7zIUBH6Z0&list=PL4CE51ED9E54AA7C3&index=18

    Bret has lots of other great videos on YouTube and his own channel. Check out his Hip Thrust instructional video on YouTube.
  • mdh185
    mdh185 Posts: 49 Member
    A round *kitten* is like other genetic gifts. You either have one or your don't. It is why some people are good sprinters and some are good at distances, to some extent we are what mother nature made us to be. All these exercises will improve your muscle strength but you are not likely to build a J-Lo butt anymore than you can build a D cup.
  • ItsCasey
    ItsCasey Posts: 4,021 Member
    That's not entirely true. Certainly, some people (Jennifer Lopez, Kim Kardashian, and the like) are genetically predisposed to have a bigger rear end. But that doesn't mean you can't do some reshaping.

    Exhibit A:

    http://www.myomytv.com/booty-making-home-workout-kettlebell-body-weight-glute-training/

    Granted, it took her 2 years, not weeks or months. But the evidence is pretty clear, and she did it with glute-specific weight training.
  • KelsLovesRando
    KelsLovesRando Posts: 12
    Jillian Michaels Killer Buns and Thighs and/or Brazil Butt Lift :)
  • BellaFe
    BellaFe Posts: 323
    I am finally starting to see some significant butt results, all from squats, deads, and hip thrusts
  • ohh_myy_quad
    ohh_myy_quad Posts: 43 Member
    *kitten* to grass squats. People always say squats, but many people don't even get to parallel. I see so many doing quarter squats. *kitten* to grass isn't the BEST if you have knee issues or inflexible calves though.

    Another is leg press with your feet placed at the very top of the platform.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    *kitten* to grass. Made a mental note and will now make it a point to go lower.
  • Dfracassa
    Dfracassa Posts: 318 Member
    you guys. butts.

    I think I want to be your friend.
  • MarieAnneN
    MarieAnneN Posts: 205
    Squat until you feel your butt begging for mercy.

    Yep! Squats, step, stairmaster, everything that makes your glutes want to cry...

    I am in the way to do the same thing as you. BUTT all the way for bikini summer coming up! :)
  • DixiedoesMFP
    DixiedoesMFP Posts: 935 Member
    <--- genetics made it round. Squats, deadlifts, lunges, and step-ups are making it firmer and less jiggly.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    *kitten* to grass squats. People always say squats, but many people don't even get to parallel. I see so many doing quarter squats. *kitten* to grass isn't the BEST if you have knee issues or inflexible calves though.

    Another is leg press with your feet placed at the very top of the platform.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    *kitten* to grass. Made a mental note and will now make it a point to go lower.

    Just watch out for "butt wink". If your butt starts to curl under in order to get that low it can be bad for your back. So go as low as possible while avoiding "butt wink".
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    Was hoping to find more great bum pictures in this thread by now.... :sad:
  • nonstopper
    nonstopper Posts: 1,108 Member
    butts.... i like butts
  • bcattoes
    bcattoes Posts: 17,299 Member
    if, in theory, i were to work as hard as i could, how long would it take to gain a very noticeably considerable amount of muscle down there? i know everyone is different and that's kind of impossible to gauge, and i'm in no real rush, but i'm curious how long it may have taken others to build their dreambutt, or what workouts seemed to be the most effective (i'm guessing squats will be the numero uno answer on that one).

    I agree with this paragraph. Squats are numero uno. It's impossible to guage how quickly you will gain, or how much you can gain.
  • sally_jeffswife
    sally_jeffswife Posts: 766 Member
    Tae Bo Ultimate Ab/Butt Workout
  • Jonesingmucho
    Jonesingmucho Posts: 4,902 Member
    Just watch out for "butt wink". If your butt starts to curl under in order to get that low it can be bad for your back. So go as low as possible while avoiding "butt wink".

    So wait! Does that mean to arch your back so that hips stay forward versus butt winking to go lower?
  • nlesthought
    nlesthought Posts: 5
    Was hoping to find more great bum pictures in this thread by now.... :sad:
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Just watch out for "butt wink". If your butt starts to curl under in order to get that low it can be bad for your back. So go as low as possible while avoiding "butt wink".

    So wait! Does that mean to arch your back so that hips stay forward versus butt winking to go lower?

    You want to continue to stick you butt out as it goes down, keeping your lower back arched. The picture on the right is "bad".

    butt+wink.jpg
  • Jonesingmucho
    Jonesingmucho Posts: 4,902 Member
    Thank you! Butt Wink understood. LOL
  • Icaw
    Icaw Posts: 58 Member
    BUMP!
  • WhitR86
    WhitR86 Posts: 25 Member
    Lots of squats, do squats without weights at home whenever you are fantasizing about the *kitten* you want get up and do squats. Go to the parallel position and hold hold hold then come up then right back and hold again. Also the elliptical has glute workouts if you do cardio do those and focus on those bum muscles. I used to have a flat bottom and my figure overall is more curvy now but my butt has a lil shelf and this is all I've had to do to get/maintain it.
  • tennesseeleigh
    tennesseeleigh Posts: 169
    When I was in law school I lifted heavy weights three times a week at a hole in the wall gym where the owner trained me for free. My butt was spectacular. Fast forward to years of doing just cardio, foot surgeries, having a baby, etc., and even though I'm the same weight I was in school (but two clothing sizes bigger), I have a flabby not particularly attractive rear view. I just this week started back to the gym with an emphasis on lifting heavy 3 x a week plus a little cardio. I would have to agree with squats, leg press and deadlifts as a great way to build a better butt. For cardio I would try walking hills (or simulating it on a treadmill with incline).

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