Best exercises for a round booty?
bridgew24
Posts: 143 Member
I know there's:
-Squats (with weights or without)
-Lunges (as above)
-Leg press with wide & high stance
-Steps
But what else? They get a bit repetitive and don't feel like they're giving me the all around package if that makes sense. haha
Thanks!
P.S Exercises for smoothing down my inner thighs would be great too! Apparently it's a 'fertility' sign or something ridiculous.. haha but I dislike that little fat supply! I KNOW you can't spot reduce, but surely activating the muscles helps?!
-Squats (with weights or without)
-Lunges (as above)
-Leg press with wide & high stance
-Steps
But what else? They get a bit repetitive and don't feel like they're giving me the all around package if that makes sense. haha
Thanks!
P.S Exercises for smoothing down my inner thighs would be great too! Apparently it's a 'fertility' sign or something ridiculous.. haha but I dislike that little fat supply! I KNOW you can't spot reduce, but surely activating the muscles helps?!
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Replies
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Weighted glute bridge work well
Fire hydrant too..0 -
Weighted glute bridges, donkey kicks with a dumbbell.0
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Sumo squats (plié squats) with weights, walking lunges with weights, deadlifts, split squats, glute bridges with weight on lap, regular squats as you've said. Heavy weights. How much weight are you using, how many reps, how often, etc?0
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I never thought of those! Thanks. Bound to attract the usual creepers pulling those out at the gym though. haha Downside of now going to a gym without a female only section.
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How much weight are you using, how many reps, how often, etc?
My gym equipment doesn't actually have numbers on it.. But I think each setting is about a 5kg increase so only about 20kg and 2 sets of 30 on the leg press. With squats, lunges, etc as well. This is after about an hour between the bike and ellipticial on level 7-8 so my legs are a bit sore by then! I've been doing this 3-4 times a week.0 -
How much weight are you using, how many reps, how often, etc?
My gym equipment doesn't actually have numbers on it.. But I think each setting is about a 5kg increase so only about 20kg and 2 sets of 30 on the leg press. With squats, lunges, etc as well. This is after about an hour between the bike and ellipticial on level 7-8 so my legs are a bit sore by then! I've been doing this 3-4 times a week.
I work out at home so no worries about gym people staring....on the sometimes occasion I go though, I really don't let it bother me
You're squatting using 20kg, also 2 sets of 20? Hmm, maybe fewer reps and work your way heavier on weights. I don't hardly do cardio anymore, mostly just weights, and that's enough to have me spent...when I did cardio it was on different days from the weights.0 -
make sure your eating enough especially protein to make that muscle grow! gotta feed the bum so it can pop!:drinker:0
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Assuming you go heavy enough, and going close to failure on last sets (barbell back squats atg or at least paralel + lunges with weights), i can only add stiff-legged deadlifts, which you dont need to go heavy for. 3 king exercises0
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jumping! incorporate some plyometrics and you'll definitely see a booty change. Working with a trainer who had me doing jump squats, jumping lunges, star jumps etc. made my booty better than ever. You can even do 2 types of jump squats- normal wider stance and narrow stance (feet only hip width apart). The narrow jump squats work your inner thighs! Make sure you have good form, land softly, sit back as you land and get below parallel- get loww! It also helps to make sure you pop your hips foward a little anytime you stand up from a squat- like you get a completely straight upper body between reps- clench your booty and push your hips forward. Do it a few times and it becomes natural. My trainer always harped on me to do that 0
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Barbell hip thrust is the best by far. I do them in them in the gym without giving a damn. Sometimes I'll even take a bench press up and do them; the curl brah's can wait. I have my headphones on and could care less if someone is looking or not; it's their problem if they have never heard of one of the best glute exercises in the world. I can do 3 sets of 5 at 195 lbs now and 175lbs for 10 reps at 90lbs. Also Google Bret Contreras and read all his glute articles; he is the king of glutes. My glutes grew by an inch and half after around 4 months of lifting. You need to eat in caloric surplus for it to grow though.
For a round booty you need to do barbell squats, squats without weights isn't going to do jack. I'm very petite and I can squat 105lbs now trying to work my way up to 135lbs. Air squats or with 10 lb weights is really a joke and not conducive to building a round booty at all. I only do barbell squats; no Smith ever. Just start with the bar first and add weight slowly.0 -
For a round booty you need to do barbell squats, squats without weights isn't going to do jack. I'm very petite and I can squat 105lbs now trying to work my way up to 135lbs. Air squats or with 10 lb weights is really a joke and not conducive to building a round booty at all. I only do barbell squats; no Smith ever. Just start with the bar first and add weight slowly.
How many reps / weight would you recommend for a starter like me? haha I always intend to use the bar but the choice is either to point my butt at all the meat heads doing weights, or at a mirror! Definitely a bad set up![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
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Start off with just the bar. It's 45 lbs. It was hard for me to do just the bar at first to be honest. I think I did the bar for the first 2 weeks. I recommend doing it without the pad; your back will get sore for the first few times but then you get used to it and it will never get sore again. Once you can do the bar add weight slowly at a time... If you can easily do 10 reps keep adding weight and train progressively in order to get stronger. Watch form videos to get the form right; there is a diff between low bar and high bar. Just google and do research on the the different bar positions... Google and read a lot of articles on squat form, watch youtube videos, read up on mobility exercises/stretches if you have problems squatting deep enough etc.
Make sure to go at least parallel or past parallel if you can. Great if you can go ATG. Make sure to wear shoes like converse chucks since many tennis/running shoes are not flat and it will feel wobbly when you squat.
Yes I am a girl and I squat in the rack and yes my *kitten* is out there for all the meatheads to see. Who cares? Getting a big butt is more important to me than anything else. If you are not tough enough to not care about what they think then you won't have the mental strength to push back up at the bottom of a heavy squat. I do bb hip thrusts in the middle of the gym with people walking all around me and that is 10x more embarrassing than a squat.
Once you are comfortable squatting and can go heavy you will actually start smirking at the guys when you see them quarter squat.... Most guys at commercials are very weak and squat under 225 lbs; I would not classify them as meatheads cause they aren't even buff enough to be qualified as one.
Also, once you can squat heavy with good form you will start noticing how 95 percent of guys at the gym only quarter squat and you will feel superior to them because you don't! Plus you will also laugh at guys who squat in the smith machine using a pad.
I used to be intimidated at first too but as I got stronger and more proficient I can spot good form from bad and I noticed that 90 percent of guys at the gym are weak and don't know how to work out properly (not on a proper lifting program, quarter squat, weak and use a pad) etc... Now I smirk when I see this. You will also start to notice the guys who only do leg press and are scared to bb squat and have skinny legs and you will see there is nothing to be intimidated by at all. Plus you may notice the smaller skinny guys getting intimidated once they see you can lift as much as they can.
I seriously see guys at my gym not being able to properly squat 150lbs at my gym (going down just an inch) while many girls can squat more than that and go deep. Most guys at the typical gym are weak and don't even train legs.0 -
Imo the exercises the helped me the most were
BB hip thrusts
BB squats
romanian deadlifts
sometimes leg press with my feet resting as high up as possible to target glutes
recently doing reverse hack squats too
sometimes i do donkey kicks on the Smith
imo Barbell hip thrusts are far superior to squats for getting a bigger round booty... but you have to add weight and work up to 225 lbs as a goal. I know its terrifing and scary to do it in a crowded gym at first. At first I went an hour right before closing.... now I just don't give a damn and go wherever I want and do them in the middle of the gym. Get bigger booty and entertain the gym at the same time = profit.
The MOST important exercises for the booty are hip thrusts, squats and deadlifts. I do Sumo deadlifts cause they target the glutes more. Then isolation like donkey kicks on smith if you have the time but they are not as important. I'm Asian with flat *kitten* genetics and thought I was cursed with a flat *kitten* forever but barbell hip thrusts helped it grow. My goal is to grow it another 2-3 inches. Never imagined that would be possible but now it is. My *kitten* has never been as big and as round as it is now compared to before. Keep in mind I also ATE IN SURPLUS. You have to eat for it to get more muscular and bigger/rounder.
I just think to myself that my booty is more important than anything else in that gym or any meathead. I have no shame in taking up a squat rack for an hour since that is usually what it takes for me to finish my workout. Most guys are scared and don't ask to work in which works out great for me. My vanity and want for a bigger booty is much stronger than caring about what random guys at the gym think.
Also, to be honest i think most guys really admire when a woman squats and deadlifts.... im talking barbell squats; not the wussy ones in the machine. It's not so common so they are generally in awe.0 -
This! Remember to increase the weight!Sumo squats (plié squats) with weights, walking lunges with weights, deadlifts, split squats, glute bridges with weight on lap, regular squats as you've said. Heavy weights. How much weight are you using, how many reps, how often, etc?0
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Apply progressive strength training to Sumo squats, Bulgarian squats and Jefferson squats. Not that I particularly want round buttocks. I just want muscular legs... and no thigh gap.
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For a round booty you need to do barbell squats, squats without weights isn't going to do jack. I'm very petite and I can squat 105lbs now trying to work my way up to 135lbs. Air squats or with 10 lb weights is really a joke and not conducive to building a round booty at all. I only do barbell squats; no Smith ever. Just start with the bar first and add weight slowly.
How many reps / weight would you recommend for a starter like me? haha I always intend to use the bar but the choice is either to point my butt at all the meat heads doing weights, or at a mirror! Definitely a bad set up
Just suck it up and do it!
The back when I was first starting to squat with the barbell, I caught an older guy ( 70+) gawking. I called him out on it by asking him if my form was OK He is also the one who told me to STOP squatting so I wouldn't end up with a fat booty. I told him hubby LIKES a booty to hold on to :blushing:
Honestly, I don't care if they stare...but when I am adding new weight, I have my trainer/friend spot me, and HE blocks the view of my booty from the meatheads.
ALSO...do your squats, etc BEFORE your bike or elliptical. That way your muscles are not already fatigued when you start your strength work.0 -
Start off with just the bar. It's 45 lbs. It was hard for me to do just the bar at first to be honest. I think I did the bar for the first 2 weeks. I recommend doing it without the pad; your back will get sore for the first few times but then you get used to it and it will never get sore again. Once you can do the bar add weight slowly at a time... If you can easily do 10 reps keep adding weight and train progressively in order to get stronger. Watch form videos to get the form right; there is a diff between low bar and high bar. Just google and do research on the the different bar positions... Google and read a lot of articles on squat form, watch youtube videos, read up on mobility exercises/stretches if you have problems squatting deep enough etc.
Make sure to go at least parallel or past parallel if you can. Great if you can go ATG. Make sure to wear shoes like converse chucks since many tennis/running shoes are not flat and it will feel wobbly when you squat.
Yes I am a girl and I squat in the rack and yes my *kitten* is out there for all the meatheads to see. Who cares? Getting a big butt is more important to me than anything else. If you are not tough enough to not care about what they think then you won't have the mental strength to push back up at the bottom of a heavy squat. I do bb hip thrusts in the middle of the gym with people walking all around me and that is 10x more embarrassing than a squat.
Once you are comfortable squatting and can go heavy you will actually start smirking at the guys when you see them quarter squat.... Most guys at commercials are very weak and squat under 225 lbs; I would not classify them as meatheads cause they aren't even buff enough to be qualified as one.
Also, once you can squat heavy with good form you will start noticing how 95 percent of guys at the gym only quarter squat and you will feel superior to them because you don't! Plus you will also laugh at guys who squat in the smith machine using a pad.
I used to be intimidated at first too but as I got stronger and more proficient I can spot good form from bad and I noticed that 90 percent of guys at the gym are weak and don't know how to work out properly (not on a proper lifting program, quarter squat, weak and use a pad) etc... Now I smirk when I see this. You will also start to notice the guys who only do leg press and are scared to bb squat and have skinny legs and you will see there is nothing to be intimidated by at all. Plus you may notice the smaller skinny guys getting intimidated once they see you can lift as much as they can.
I seriously see guys at my gym not being able to properly squat 150lbs at my gym (going down just an inch) while many girls can squat more than that and go deep. Most guys at the typical gym are weak and don't even train legs.
I love this!!
I took a break from squatting for about 4-6 months, and about 2 weeks ago got back into it. My trainer was not there when I did it before. The first time I asked him to spot me, he made a few interesting comments...but was VERY impressed with my replies.
Brian: so are you in the smith machine?
Me: Uh..NO. The real squat rack
Brian: (smiling) good!
Brian: Do you need the pad for the bar?
me: no...I don't like it. It feels unstable to me.
Brian: ( smiling even bigger) That is what I like to hear. It IS unstable.
With his guidance and encouragement, I managed to do a set of 5 half squats at 145lbs this week. This week my goal is to make them full squats. Regardless, that is 20lbs MORE than I was able to do in March!
I am also pretty good at spotting bad form, and it drives me insane.0 -
The back when I was first starting to squat with the barbell, I caught an older guy ( 70+) gawking. I called him out on it by asking him if my form was OK He is also the one who told me to STOP squatting so I wouldn't end up with a fat booty. I told him hubby LIKES a booty to hold on to :blushing:
Honestly, I don't care if they stare...but when I am adding new weight, I have my trainer/friend spot me, and HE blocks the view of my booty from the meatheads.
ALSO...do your squats, etc BEFORE your bike or elliptical. That way your muscles are not already fatigued when you start your strength work.
haha I like it! No no I'm not put off doing it because I'm insecure about my body. Not at all! But similar to you it just annoys me they feel that it's appropriate to gawk and I get so close to having a go at them. haha
But thanks for the advice on that first! I do walk to the gym so it's not like my muscles aren't a bit warmed up I guess.0 -
Someone stared at me today while I was squatting. You want to know what I did? I slammed down the weight super hard on the rack and I stared at the guy. I gave him the meanest look and stared him down. Next time I may even ask him what the hell he is looking at tell him to mind his own business or ask point blank wtf ur looking at. Slamming the weights and giving them death stares should do it. I am very aggressive and not afraid to confront or even curse out people if need me. Most of the men are at my gym are scared of me cause I'm not friendly and intimidating despite being much smaller. I don't take crap from anyone.
You don't have to be intimidated by any of the idiot men in the gym. When people try to talk to me or offer advice I simply decline or point to my headphones and say that I'm busy. Don't even give them a chance to talk to you. The average guy in a gym knows less about lifting than I do and is not qualified to give me advice. Especially when they don't even look like they lift.0 -
I know there's:
-Squats (with weights or without)
-Lunges (as above)
-Leg press with wide & high stance
-Steps
But what else? They get a bit repetitive and don't feel like they're giving me the all around package if that makes sense. haha
Thanks!
P.S Exercises for smoothing down my inner thighs would be great too! Apparently it's a 'fertility' sign or something ridiculous.. haha but I dislike that little fat supply! I KNOW you can't spot reduce, but surely activating the muscles helps?!0 -
Kettlebell dead swings. Works almost overnight!!!!0
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Just to let u know Bret Contreras did EMG testing on various glute exercises and bb hip thrust activated the glutes the most. Google it. There are charts and empirical data about it on his blog and on T Nation. As for me science always wins. Nothing activates the glutes more including kettlebell swings. You can include those but bb hip thrusts are proven ad the number 1 exercise for glute development.0
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Tag0
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I love the Fire hydrant...one of my faves!! Definitely works!!0
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The back when I was first starting to squat with the barbell, I caught an older guy ( 70+) gawking. I called him out on it by asking him if my form was OK He is also the one who told me to STOP squatting so I wouldn't end up with a fat booty. I told him hubby LIKES a booty to hold on to :blushing:
Honestly, I don't care if they stare...but when I am adding new weight, I have my trainer/friend spot me, and HE blocks the view of my booty from the meatheads.
ALSO...do your squats, etc BEFORE your bike or elliptical. That way your muscles are not already fatigued when you start your strength work.
haha I like it! No no I'm not put off doing it because I'm insecure about my body. Not at all! But similar to you it just annoys me they feel that it's appropriate to gawk and I get so close to having a go at them. haha
But thanks for the advice on that first! I do walk to the gym so it's not like my muscles aren't a bit warmed up I guess.
I've only ever caught the old guy, Bob, gawking at me. He used to love trying to get into my head and throw me off my game.
Today there was a guy on the bench press right behind the squat rack, and I did my stuff anyway. Since I can now squat about 80% of my bodyweight, , I have decided that they think I am a total hard core bad *kitten* 0 -
Barbell hip thrust is the best by far. I do them in them in the gym without giving a damn. Sometimes I'll even take a bench press up and do them; the curl brah's can wait. I have my headphones on and could care less if someone is looking or not; it's their problem if they have never heard of one of the best glute exercises in the world. I can do 3 sets of 5 at 195 lbs now and 175lbs for 10 reps at 90lbs. Also Google Bret Contreras and read all his glute articles; he is the king of glutes. My glutes grew by an inch and half after around 4 months of lifting. You need to eat in caloric surplus for it to grow though.
For a round booty you need to do barbell squats, squats without weights isn't going to do jack. I'm very petite and I can squat 105lbs now trying to work my way up to 135lbs. Air squats or with 10 lb weights is really a joke and not conducive to building a round booty at all. I only do barbell squats; no Smith ever. Just start with the bar first and add weight slowly.
The hip thrust is the best movement to work the glutes. Here is a link to help you:
http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust0 -
Kettlebell dead swings. Works almost overnight!!!!
I hear these are good too.
I think we need before and after pics to make this thread more awesome.0 -
Good mornings.0
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