SQUAT FOR SQUARE BUTT?:(

Lexignwn
Lexignwn Posts: 4
in Fitness and Exercise
I have broad shoulders, quite defined waist, but small butt. Small and square, and flat too. Looks like a man's butt. My hip bones are quite wide, but there's no meaningful meat in that area..
But I have fat in my belly, arms, and back..
My legs are skinny too

Can squats help me get "rounder and fuller" butt? Or do squats make em smaller?? and what should i do to achieve a "fuller female butt" look??

Thanks!

Pic: http://i58.tinypic.com/dy1zs8.jpg

Replies

  • 3laine75
    3laine75 Posts: 3,069 Member
    Check out 'strong curves' or google Bret contraras AND squat!! :)
  • jimmmer
    jimmmer Posts: 3,515 Member
    I have broad shoulders, quite defined waist, but small butt. Small and square, and flat too. Looks like a man's butt. My hip bones are quite wide, but there's no meaningful meat in that area..
    But I have fat in my belly, arms, and back..
    My legs are skinny too

    Can squats help me get "rounder and fuller" butt? Or do squats make em smaller?? and what should i do to achieve a "fuller female butt" look??

    Thanks!

    Squats done as part of a progressively loaded programme combined with eating a surplus of calories will lead to muscle growth. Hip thrusts, Romanian deadlifts, Lunges/Bulgarian Split squats, etc could all be part of a good routine. Bret Contraras is the man whose most interested in the glutes and their development - google for his routines.

    To be clear: the training can provide the stimulus for growth (only if it's properly organised, of course) but it's the eating that will make it happen. You have to be prepared to deposit some fat along with the muscle - it's inevitable, I'm afraid. A well managed cut after the muscle building phase deals with that.
  • Lexignwn
    Lexignwn Posts: 4
    But i cant gain anymore weight if im already very overweight.. How to put the weight only in the butt?
  • Lexignwn
    Lexignwn Posts: 4
    I have broad shoulders, quite defined waist, but small butt. Small and square, and flat too. Looks like a man's butt. My hip bones are quite wide, but there's no meaningful meat in that area..
    But I have fat in my belly, arms, and back..
    My legs are skinny too

    Can squats help me get "rounder and fuller" butt? Or do squats make em smaller?? and what should i do to achieve a "fuller female butt" look??

    Thanks!

    Squats done as part of a progressively loaded programme combined with eating a surplus of calories will lead to muscle growth. Hip thrusts, Romanian deadlifts, Lunges/Bulgarian Split squats, etc could all be part of a good routine. Bret Contraras is the man whose most interested in the glutes and their development - google for his routines.

    To be clear: the training can provide the stimulus for growth (only if it's properly organised, of course) but it's the eating that will make it happen. You have to be prepared to deposit some fat along with the muscle - it's inevitable, I'm afraid. A well managed cut after the muscle building phase deals with that.

    But im fat evwrywhere else..
  • jimmmer
    jimmmer Posts: 3,515 Member
    But i cant gain anymore weight if im already very overweight.. How to put the weight only in the butt?

    Outside of a few cases, it doesn't happen.

    Your best bet is to get on one of the aforementioned routines and eat at a calorie deficit. You may be surprised by your shape when you've cut off some fat and retained your pre-existing muscle mass.
  • Lexignwn
    Lexignwn Posts: 4
    But i cant gain anymore weight if im already very overweight.. How to put the weight only in the butt?

    Outside of a few cases, it doesn't happen.

    Your best bet is to get on one of the aforementioned routines and eat at a calorie deficit. You may be surprised by your shape when you've cut off some fat and retained your pre-existing muscle mass.


    Hahah thanks! But squats wont make my butt smaller??? And i also have dents at the sides of my butt too - how to get rid of that?
  • jstout365
    jstout365 Posts: 1,686 Member
    But i cant gain anymore weight if im already very overweight.. How to put the weight only in the butt?

    You can still see great improvements in shape while you lose the weight you need to lose. Don't worry about gaining any muscle at this time. You can go from flat butt to a nice round butt while still losing the fat. You just have to work the glutes.

    Strong Curves is a great program for the glutes and Hip Thrusts have given me the best shape improvements and I am not gaining any mass.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    yes they can. I have wide shoulders and used to have a skillet butt but squats really added some nice curves to it. (I was eating at a surplus at the time) - interestingly the inch measurements around my butt got slightly smaller, but the shape got much better.

    just read that you still have quite a lot of fat to lose... you probably can get noob muscle gains if you are new to weight training.... squat and deadlift heavy weights (do a programme like stronglifts 5x5 or starting strength) as you lose the fat... overfat people who are new to lifting can be an exception to the "can't gain muscle at a deficit" rule... it's only a one time gain, but you may just be pleasantly surprised as you get to your ideal weight/body fat percentage and find it's already built up and a nice shape........ and if you find your butt's still a bit flatter than you like then you can always do a bulk and continue with the heavy squats and deadlifts.
  • RINat612
    RINat612 Posts: 251 Member
    But i cant gain anymore weight if im already very overweight.. How to put the weight only in the butt?

    If I understand it correctly, as I am relatively new to all of this as well, you put yourself in a caloric surplus while exercising. The calories allow you to create new muscle tissue while also creating some fat growth. Once you do that for a period, you then cut while still exercising to lose any fat that has accumulated. You keep exercising during the cut phase to prevent muscle deterioration. That is how you would add weight in your butt.

    Hopefully someone far more experienced can drop in and clarify if I got that right. I'm still in my initial weight loss phase. Once done I'll begin my first bulk.

    Bottom line: Strength Train as early as you can.
  • 3laine75
    3laine75 Posts: 3,069 Member
    If you are very overweight and work hard (progressive programme, as mentioned - 50 squat challenge or whatever will not cut it) you will be able to build some muscle at deficit, for the first few months anyway. You're diary is private so I can't see your macros but, if your not already, try to aim for, at least 0.8g protein per lb body weight and 4g fat and fill the rest with carbs - 40/30/30 usually ties in not bad with this.

    Deficit, maintainence or surplus - you should be lifting :)
  • xcalygrl
    xcalygrl Posts: 1,897 Member
    Before I started weight lifting, I had a very flat butt. I also had "saddlebags" on the outside of my thighs. Now that I've been lifting for a year, I have a rounder fuller butt. My saddlebags have also gone away. My cellulite has also decreased significantly. I don't do anything fancy: squats, deadlifts, hip thrusts, leg press, step ups, lateral jumps onto a box, box jumps, and lunges. I do progressively heavier lifting. Lifting will give you a rounder, fuller bum, but it will take some time and effort.
  • Galatea_Stone
    Galatea_Stone Posts: 2,037 Member
    The butt muscle is one of those muscles that will react like it has been in a cast when you start working it. When you sit a lot, it will shrink a lot because it isn't being used at all. When you work it and work it hard, your body will make adjustments and will allow that muscle to develop even while on a deficit. Why? Because it is the single largest muscle in the human body, and when it is in use, it helps with everything else (posture, stabilization, etc).

    It won't get huge or anything, but it will round out if worked properly.

    Seriously, get Bret Contreras' book "Strong Curves" and read it. He briefly discusses this very issue in his book.
  • albertine58
    albertine58 Posts: 267 Member
    Squats will ABSOLUTELY help - my butt is 100% proof that they will not make it smaller!

    Do squats with weight (hold dumbbells, a kettlebell, anything heavy). Same with lunges. When you're ready, move on to explosive exercises like jumping squats, jumping lunges, star jumps, etc. Look at youtube for demos. There are thousands of butt workout videos out there. I've had most success with using heavy weight for squats (30-40 lb kettlebell or sandbag) and doing jumping movements. Be consistent - it doesn't happen overnight, but soon you'll start catching your booty in the mirror and liking what you see!

    If you're new to exercise, get a trainer. I trained with a personal trainer who was a bikini competitor, so her butt was her resume! I did that years ago, but now I know how to workout properly on my own without hurting myself. It's especially easy to hurt yourself when you're new at this.
  • Anniebotnen
    Anniebotnen Posts: 332 Member
    But i cant gain anymore weight if im already very overweight.. How to put the weight only in the butt?

    Outside of a few cases, it doesn't happen.

    Your best bet is to get on one of the aforementioned routines and eat at a calorie deficit. You may be surprised by your shape when you've cut off some fat and retained your pre-existing muscle mass.


    Hahah thanks! But squats wont make my butt smaller??? And i also have dents at the sides of my butt too - how to get rid of that?

    As someone else already recommended, check out the Strong a Curves program by Bret Contrereas. If you google him, you will find that he has a tremendous amount of information on his website, with answers to many of your questions. Since you still have a lot of fat to lose, you should not be worrying about bulking, just start a good weight training program that includes plenty of work for your glutes. Once you get to your goal weight, you can reassess and if you still need to add muscle to your butt at that point, you can start eating at a slight surplus to build some muscle.

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