Preguntaaa!! I think my butt is deflating :(

maloryanne
maloryanne Posts: 44 Member
in Fitness and Exercise
Ok so Ive lost around 30 lbs and my butt is getting smaller :( so um i am TERRIBLE at doing squats... yes i know its very easy blah blah blah but I just caint... i cant squat to save my life, so my question to you is: is there anything else i can do that will give me the same results?

Currently i am getting on all fours with 5 lb weights on the back of my knees and lifting while flexing my foot while going up... is there anything else i can do??? :smile:

Replies

  • jamk1446
    jamk1446 Posts: 5,577 Member
    Bulgarian split squats
  • 1223345
    1223345 Posts: 1,386 Member
    Caint never could do nuthin. Try. I will ask you this.... is it too hard? Or not easy enough? Just start doing one a day. Then in a week do two a day. Yeah, it's slow like that, you will see that you are getting better at it. It is better to do just a few with perfect form, than a whole bunch with bad execution. Just try, honestly try. If that doesn't work, then you will need to find some other rear end exercises.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    If you belong to a gym, the glute press machine gave me pretty good results, coupled with the leg press, calf extension, leg extension, leg curl and back extension machines.

    But honestly, it was much easier and I got better results doing barbell squats and deadlifts. Six machines replaced by two moves. :smile: They were hard for me at first, too, but with time and correct form, they got easier. Try varying how far apart your feet are. I do better with mine a little wider. And make sure you're pushing your weight into your heels, not your toes.
  • lobo_a_gogo
    lobo_a_gogo Posts: 265 Member
    bicycling!!!!
  • mmddwechanged
    mmddwechanged Posts: 1,687 Member
    uphill sprints, deadlifts
  • Lupercalia
    Lupercalia Posts: 1,857 Member
    Squats, dead lifts, romanian dead lifts, lunges, good mornings, kettlebell swings, dumbbell/barbell step ups, etc.
  • Lacey_Cakes
    Lacey_Cakes Posts: 223 Member
    fitnessblender.com has some good butt workouts. I suck so hard at squats too. i can to about 3 properly, then i die. This is actually my ghost.
  • kdiamond
    kdiamond Posts: 3,329 Member
    There are lots of ways to do squats, not just the usual squat with the barbell on your back.

    Plie squats, split squats, bulgarian squats, hack squats, goblet squats, just to name a few.

    You can also do deadlifts, lunges, and step ups to enhance the bootay. It all helps!!!
  • kirk_clawson
    kirk_clawson Posts: 36 Member
    If you're completely bent on squats, it may be because your quads are a bit weak. Try doing some quad extensions to improve the strength of those muscles, and maybe squats won't be so daunting.

    As for glute-specific exercises, in addition to the numerous examples already given, you could try cable kickbacks:

    http://www.bodybuilding.com/exercises/detail/view/name/one-legged-cable-kickback

    edited to add: this of course assumes you have access to a pulley stack. If you're working out in your home and don't have one, then ignore my lip flapping. :)
  • DavPul
    DavPul Posts: 61,406 Member
    Currently i am getting on all fours with 5 lb weights on the back of my knees and lifting while flexing my foot while going up... is there anything else i can do??? :smile:

    I'm pretty sure this is the most efficient way to get results. Do you have any pics of you doing this workout? Youtube, perhaps?
  • _DaniD_
    _DaniD_ Posts: 2,186 Member
    Squats.
  • matt2442
    matt2442 Posts: 1,259 Member
    Currently i am getting on all fours with 5 lb weights on the back of my knees and lifting while flexing my foot while going up... is there anything else i can do??? :smile:

    G0VXIFb.gif
  • Crankstr
    Crankstr Posts: 3,958 Member
    Squats, dead lifts, romanian dead lifts, lunges, good mornings, kettlebell swings, dumbbell/barbell step ups, etc.

    328.gif
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    You can also get a lot of good info from bretcontreras.com
  • Ron6098
    Ron6098 Posts: 31
    Currently i am getting on all fours with 5 lb weights on the back of my knees and lifting while flexing my foot while going up... is there anything else i can do??? :smile:

    I'm pretty sure this is the most efficient way to get results. Do you have any pics of you doing this workout? Youtube, perhaps?

    BAHAHAHA too funny!
  • The_WoIverine
    The_WoIverine Posts: 367 Member
    I just caint... i cant squat to save my life

    Why instead of saying "I can't" you change your mindset to "I currently can't, but I'll work on it and I'll little by little I'll get stronger and better at it"? That attitude will get you further than "I can't". Everyone can squat, it is a matter of practicing and getting stronger.

    Anyway, watch this video for different exercises for the glutes, used by a professional fitness model.

    http://www.youtube.com/watch?v=tuTmfGpBbPQ
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    Ok so Ive lost around 30 lbs and my butt is getting smaller :( so um i am TERRIBLE at doing squats... yes i know its very easy blah blah blah but I just caint... i cant squat to save my life, so my question to you is: is there anything else i can do that will give me the same results?

    Currently i am getting on all fours with 5 lb weights on the back of my knees and lifting while flexing my foot while going up... is there anything else i can do??? :smile:

    this is usually enough to cause me a pretty intense workout that really "targets" my butt. just sayin'.
  • lilpoindexter
    lilpoindexter Posts: 1,122 Member
    If there is a piece of equipment to do hyperextensions at your gym, use that. It works the lower back, and butt cheeks. Between hyperextensions and bike riding, my butt cheeks are all puckered up.
  • katy_trail
    katy_trail Posts: 1,992 Member
    everything the above posters suggested, and hamstring curls work well if you have
    access to a gym
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    If there is a piece of equipment to do hyperextensions at your gym, use that. It works the lower back, and butt cheeks. Between hyperextensions and bike riding, my butt cheeks are all puckered up.

    images?q=tbn:ANd9GcT8sfcvoD4h9Z5O5lLTlaF8h0GPS_ZLrMktSi5ba7yavjI0OH1i
  • canelly
    canelly Posts: 731 Member
    <~~~ better start squating girl!!!
  • Oishii
    Oishii Posts: 2,675 Member
    What is it about squats that you can't do? Back in my early 20s, in gym classes in France, I remember getting (gently) teased for not even being able to do bodyweight squats. Now I realise the issue wasn't any part of my body, as I thought then, but my understanding of the mechanics of the squat.

    I never had any problem squatting for the loo in Japan, but from an exercise POV it took descriptions of how to stick your butt out fromJillian Michael to get me doing them. Maybe you just haven't found the right explanation yet.
  • Lupercalia
    Lupercalia Posts: 1,857 Member
    Yeah, if you can sit down on a chair, sit on the toilet, etc. and stand back up, you can squat--congrats! :drinker:

    Seriously!

    What's going on with your squat that makes you feel you can't do it?
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Learn proper form for squatting
  • Caitlinhappymeal
    Caitlinhappymeal Posts: 185 Member
    butt implants? :laugh:
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    There are lots of ways to do squats, not just the usual squat with the barbell on your back.

    Plie squats, split squats, bulgarian squats, hack squats, goblet squats, just to name a few.

    You can also do deadlifts, lunges, and step ups to enhance the bootay. It all helps!!!

    Yes, I agree with this. There are a lot of different ways to do squats and also a lot more options than just squats. Squats are good for the booty, but they are not actually the best option all on their own. When doing a squat you feel a stretch in the hamstrings and glutes and that is the reason people feel that it is working their glutes and hamstrings so much. And it is. It is a glute exercise that is quad dominant and is needed for proper balance of muscle building (and if you go below parallel it will target the glutes a bit more). But there are other weight lifting exercises that are even more Glute or Hip dominant. Dead lifts are excellent and can be easier on your body than squats (if you have a strong back, but other injuries/issues). You can build up a lot of strength doing those, and then try to improve your squats.

    Also hip thrusts will directly target the glutes.

    This is why I recommend bretcontreras.com The info will help you find the options that work for you and will also help you build your strength correctly, so that you can progress further.

    There have been a lot of helpful responses for you, in this thread as well.
  • maloryanne
    maloryanne Posts: 44 Member
    i really do try i just get the sensation im going to fall so i feel like im not doing it right.
  • maloryanne
    maloryanne Posts: 44 Member
    bicycling!!!!

    really?? i had no idea i can do that!!

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