Squats - how, where and when?
workout_ninja
Posts: 524 Member
So i keep hearing that squats are awesome for the butt, ive seen many a pinterest photo comparing squats to cardio in the form of womens butts and they look awesome! I have a total "cardio butt"! It is so flat, it looks like part of my back! I cannot stress how much of a non-butt I have! Im a runner - i run 6 days a week and adore it - its what helped lose all my weight
So the questions - will squats make my butt stick out like a great big round ole bubble butt? (total dream of mine!)
How often should I do them? (i lift weights in the gym twice a week but dont squat)
Should I lift weights while doing them? If so do i use kettlebells or barbells?
Do I have to go paralell cause I dont think i can manage that yet!?
Any advice would be helpful!
edited: cause a-s-s is a swear word apparently!
So the questions - will squats make my butt stick out like a great big round ole bubble butt? (total dream of mine!)
How often should I do them? (i lift weights in the gym twice a week but dont squat)
Should I lift weights while doing them? If so do i use kettlebells or barbells?
Do I have to go paralell cause I dont think i can manage that yet!?
Any advice would be helpful!
edited: cause a-s-s is a swear word apparently!
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Replies
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In theory yes, but bubble butts are a lot of hard work.
The theory with building muscle mass (which is essentially what you want to do) is to be lifting high weights, low reps.
I'd recommend a leg press machine, squat with weights (whatever weights are easier for you). With unweighted squats you'll find you have to do a tonne before seeing results.
Walking/jogging with a backpack on with some weight in can be helpful too. If you use a cross trainer, set the inclination to a high to achieve more of a butt workout.0 -
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Find a good program like strong lifts 5x5 or stronglifts. squats 3 days/week heavy, and you should be going to or slightly past parallel. If you can't work on mobility and start really light. Youtube Mark Rippetoe for squat form videos and tips.
Getting the round butt, if you don't already will come down to workout, diet, and genetics. To gain weight, including muscle, you will need to be in a caloric surplus, lift progressively heavier (those 2 programs have that built in), and in part genetics0 -
http://www.popsugar.com/fitness/Printable-Squat-Challenge-31141646
I am currently doing this squat challenge. I like it b/c it has different kinds of squats and b/c I can do them any time in just a few minutes.
I'm not sure how much squats will help you with your goal but they are great exercises. They have really helped me tone my oversized rear end.
Good Luck0 -
Strong Curves is a great program for a-s-s gains, or so I've heard. Most other lifting programs (New Rules, SS, SL5x5) have squats in them, but Strong Curves has a number of other butt specific lifts/moves.0
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Do all the squats, build all the strength and glutes.
Honestly though... it depends on your programming. If you're a beginner lifter, I'd suggest a beginner program like erickirb suggested (assuming you have access to a barbell and a squat rack that is). Otherwise, you'll need to get a bit more creative.
If you're unable to hit parallel, it may be a mobility issue.0 -
Squats will help, but it's not as simple as just doing a bunch of squats.
If you want to develop your butt, get on an actual program/routine designed to do so. Simply doing some squats a few times a week won't get you there.
Go here and do some reading, especially the glutes and hamstrings sections -
http://bretcontreras.com/about-me/
Also, your diet will matter... don't forget about that piece.0 -
Are squats important, yes absolutely. But going from flat to fab is not an easy task, it will take time, and you will need to do much more than just squats. There are more than one muscle in the glute and you need to make sure you are hitting all of them. Glutes are tricky, it took me well over a year to realize that I wasn't even activating mine. I suggest you read this article. I don't agree with all this guy's thoughts and opinions but I found this was a good read.
http://bretcontreras.com/glute-secrets/0 -
Im getting my diet on track - I aim for 40% carbs, 30% fat and 30% protein - im struggling to get that much protein and the vegetables I eat tend to bump up the carbs so im normally sitting at 50/30/200
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I do 10 body weight squats every time I go into the bathroom at work...ha ha! Helps me keep loose from too much time sitting behind a desk too.
But I also do Stronglifts 5x5 during the week, which has tremendously helped my glutes change shape, along with accessory work such as glute bridges and hip thrusts. But you have to make sure your form is on point even with barbell squats to get the results you're looking for. If you can't make it to parallel chances are you'll just be pressing the weight up with your quads instead of activating your posterior chain. Rippetoe has a great youtube video on hip drive, which takes a lot of practice, but it definitely hits the glutes once you're doing it right.
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You can take about 1% of Pinterest's fitness stuff seriously. For real. It's mostly broscience.
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Here’s the guy who does butts: http://bretcontreras.com/what-builds-the-glutes-best/0
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AllanMisner wrote: »Here’s the guy who does butts: http://bretcontreras.com/what-builds-the-glutes-best/
LOLbroscience and Eric have great points- and I support that-and also Bret- he's really "the glute" guy- or so he toutes himself- and he has had great results- so if you REALLY want a butt focused program definitely check out strong curves.
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Total truth! I started out as a scrawny kid with no butt. Then adulthood came and got a little heavier, but still no butt until squats. I've had a butt ever since. I did them almost every day (just body weight at first) and it will, and should, make you sore (this way you know you're shredding the muscle and building it back bigger and stronger).
If they stop making you sore, then you have to up the weight. Do you have a medicine ball? For people that can't go to parallel with knees, this is a safer and less painful way of doing squats. Ball will be between you and a wall. Do your squat properly but you now have "training wheels" and can easily get up and down with a squat. Try without the medicine ball every so often so that you can mark your progress and eventually you can get squats without the ball.
Make sure to squeeze them glutes on the way up and you will surely see results in no time at all.0 -
Some of it is genetics and some of it is muscle development. If you have a flat-butt you're probably not going to get up to a full-on bubble butt, but that doesn't mean you can't develop it a little. Squats will definitely improve your glutes, but here's the thing... If your glutes are underdeveloped and underactive now, then you probably won't perform the squat correctly and it will be of little value to you; you may need to start with some more basic strength exercises to develop your glues and hamstrings before you proceed. If you can find a Trainer that can do a Kinetic Chain Assessment on you that would be your best bet probably.0
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Sam_I_Am77 wrote: »Some of it is genetics and some of it is muscle development. If you have a flat-butt you're probably not going to get up to a full-on bubble butt, but that doesn't mean you can't develop it a little. Squats will definitely improve your glutes, but here's the thing... If your glutes are underdeveloped and underactive now, then you probably won't perform the squat correctly and it will be of little value to you; you may need to start with some more basic strength exercises to develop your glues and hamstrings before you proceed. If you can find a Trainer that can do a Kinetic Chain Assessment on you that would be your best bet probably.
squats are one of the most basic strength training moves there is, babies naturally squat with good form. I would start with maybe no weight and a broom stick, but no point trying something else first. to get better at squats, do more squats.0 -
Sam_I_Am77 wrote: »Some of it is genetics and some of it is muscle development. If you have a flat-butt you're probably not going to get up to a full-on bubble butt, but that doesn't mean you can't develop it a little. Squats will definitely improve your glutes, but here's the thing... If your glutes are underdeveloped and underactive now, then you probably won't perform the squat correctly and it will be of little value to you; you may need to start with some more basic strength exercises to develop your glues and hamstrings before you proceed. If you can find a Trainer that can do a Kinetic Chain Assessment on you that would be your best bet probably.
I had a similar experience. Weaker glutes leading to form and progression problems with the squat. Listened to everyone saying "just squat more". Set me back. Did extra glute work and improved strength and activation during the squat. Got me back on track and started progressing again. Might be different for others but it definitely didnt work for me to just do more squats or wasnt working as well as just bringing up a weakness in other ways.
Did this after reading the book Strong Curves. Did not run the program but learned a lot about the amount of glute involvement in the squat.0 -
I have been doing barre exercises and OMG, I can feel my thighs and buttocks way more doing that rather than boring squats. And I can do it using a chair or counter top- I can't wait to see the results, its been many years since I saw my ballet legs and butt! lol. Heres the quick 15 minutes I do every morning before work- hope you try it out and like it as much as me. http://www.sparkpeople.com/blog/blog.asp?post=15minute_beginner_barre_workout&utm_source=sparkpeople&utm_medium=email&utm_campaign=email-generic
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Sam_I_Am77 wrote: »Some of it is genetics and some of it is muscle development. If you have a flat-butt you're probably not going to get up to a full-on bubble butt, but that doesn't mean you can't develop it a little. Squats will definitely improve your glutes, but here's the thing... If your glutes are underdeveloped and underactive now, then you probably won't perform the squat correctly and it will be of little value to you; you may need to start with some more basic strength exercises to develop your glues and hamstrings before you proceed. If you can find a Trainer that can do a Kinetic Chain Assessment on you that would be your best bet probably.
squats are one of the most basic strength training moves there is, babies naturally squat with good form. I would start with maybe no weight and a broom stick, but no point trying something else first. to get better at squats, do more squats.
Getting better at squats by doing squats is not always the solution. Yes, most people can squat correctly and yes squatting is a daily occurrence.
I have read many many case studies and prescribed many training programs and can tell you with 100% certainty that not everybody is able to correctly squat (loaded or unloaded) on day 1. It is often more appropriate and responsible of the trainer to prescribe other exercises to improve flexibility and strengthen the glutes, hamstrings, quadratus-lumborum, quads, and core musculature before proceeding to squats. What good are squats if the individual's adductors are overactive either due to other tight muscles or underdeveloped glutes and hamstrings? What good are squats if the individuals quads are overactive and they're not loading the eccentric properly or engaging their glutes properly on the concentric? It's a waste of time and a good way to get somebody hurt.
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How? With a barbell and rack.
Where? At the gym or somewhere with said barbell and rack.
When? As much as you want depending on your routine.
As long as you're going to squat, you'd better also be doing a full body routine including the main compound lifts (think starting strength or strong lifts). If you do that, then you will also be deadlifting, which is also pretty good for those glutes.0 -
Squats will help, but it's not as simple as just doing a bunch of squats.
If you want to develop your butt, get on an actual program/routine designed to do so. Simply doing some squats a few times a week won't get you there.
Go here and do some reading, especially the glutes and hamstrings sections -
http://bretcontreras.com/about-me/
Also, your diet will matter... don't forget about that piece.
^^^this^^^
also keep in mind that genetics are involved here. If you have a flat booty, it is likely you can improve that condition with some weighted squats and other glute work...but it is doubtful that you will ever have a Jay-lo booty...it doesn't sound like you're genetically inclined for that.0
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