glute side dents
kassie212
Posts: 18 Member
Hello, I workout 5-6 days a week, 4 weight training sessions and 25 mins of cardio 5 to 6 days a week. I eat 2,000 calories and weight 104 lbs, 5 foot 1 inches. I have these ugly indentations in the sides of my glutes that detract from the round big butt I want. From the sides it looks fine but looking straight behind me my bottom looks square and small. I do not like this I do not know what I can do to fill these dents in. I know I have a lower body fat percentage now that I ever have, but I do not want to start gaining a bunch of weight because it is going to go to my stomach first. I am not sure if there are certain exercises I could do to fill this in, Anyone else have this problem or have been able to fill these in? Any help is appreciated! Thank you!!
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Replies
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just pack more muscles on the glutes. Soon, you are a hard *** and the dents do not matter (or not soon, depending on fitness regimen and your willpower).0
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whats the best way to do that? I already do weighted hip thrusts, squats, lunges, kickbacks, and leg presses.....1
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whats the best way to do that? I already do weighted hip thrusts, squats, lunges, kickbacks, and leg presses.....
How much weight, how often, how many reps? Are you on a progressive program designed to strengthen the glutes? You should be looking at making the glutes stronger, and so progressing to either more reps or more weight consistently. You might see better progress on a pre-designed plan. Bret Contreras has a book strong curves, but he also has a ton of free programs on his blog and on t-nation. That would be a good place to start.0 -
Try lateral tube walks, skaters, and cross over dumbbell step ups. They all target the sides of your butt.0
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Isn't it partly genetic?0
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Bret Conteras is definitely the glute man, but exercise can only go so far, genetics plays a role as well.0
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I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...0
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You mean like dancer dents? When did that become a bad thing? Or are we talking about something else?0
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I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...
Still very nice.
Keep building that butt.
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LeadingMuscle wrote: »I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...
Still very nice.
Keep building that butt.
YES! This is exactly what I have
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LeadingMuscle wrote: »I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...
Still very nice.
Keep building that butt.
YES! This is exactly what I have
Wow. How times have changed.
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LeadingMuscle wrote: »I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...
Still very nice.
Keep building that butt.
YES! This is exactly what I have
Oh, if that's what the OP is talking about, um those are supposed to be there; it's part of the muscle definition.
Exercises can optimize what you have, but as others have said, genetics plays a big role. Perhaps you are seeing flaws that aren't really there?1 -
Yeah that's what I have, I am doing as much weight as I can, I am not that strong. lol I can do more reps to build muscle? I thought it had to be more weight not reps? No? THat woman looks great! She prob doesn't have a squareish looking butt from behind though.... ickkk!!!0
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I call them butt-dimples... I used to have them when I weighed less and danced more!0
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Im not looking to be super muscular.... just want a nice round bottom, my husband says I look great but I feel for as hard as I work on my glutes they should be alot bigger! ;-)0
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auddii... oh no... they r there lol I wish they weren't haha0
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LeadingMuscle wrote: »I am working on building my glutes and noticed that I have them too.. *sigh* look up Isabella Falconi, she has them as well (only when she flexes a certain way) which leads me to believe they are normal in some women's anatomy. I don't know if they will completey go away even with gaining (which is what I am doing now, they seem to be getting more apparent actually). Buh...
Still very nice.
Keep building that butt.
YES! This is exactly what I have
Oh, if that's what the OP is talking about, um those are supposed to be there; it's part of the muscle definition.
Exercises can optimize what you have, but as others have said, genetics plays a big role. Perhaps you are seeing flaws that aren't really there?
Glad to hear they are normal, when I saw them I was definitely over analyzing things for sure... I was initially worried because I thought I was forgetting to work a muscle or something (haha), then looked up the anatomy and realized that can be normal especially seeing other fitness models, dancers among others rockin their dents
OP, as others mentioned, definitely look up Strong Curves or anything by Bret Contreras.. highly recommend !0 -
You can progress by adding reps, but there's a point where it reaches a limit. For example, if you did 50lbs for 5 reps, then the next time 6, then 7, then 8, then upped the weight to 60lbs at 5 reps, etc. that could be used as a good progression. If you do a low weight and you start with 30 reps and then go to 40 or 50, you will still be in a progression, but you're not as likely to see improvement from it.Yeah that's what I have, I am doing as much weight as I can, I am not that strong. lol I can do more reps to build muscle? I thought it had to be more weight not reps? No? THat woman looks great! She prob doesn't have a squareish looking butt from behind though.... ickkk!!!
Bret has a glute challenge that is rep based. You start at 3x8 and pick a weight you are comfortable with at that rep range. 4 weeks later you should be doing the same weight for 3x12.
t-nation.com/workouts/30-days-to-a-big-butt-great-squat
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THanks auddii and everyone, you are all very helpful! And thanks for making me feel better lol
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