Squats - how, where and when?

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.

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 genetics

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 Luck

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.

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/

jkwolly wrote: »

BFDeal wrote: »

How? It will come naturally. Where? The bathroom. When? When you have to poop.

Multi-tasking at it's finest.

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.

You can take about 1% of Pinterest's fitness stuff seriously. For real. It's mostly broscience.

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.

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.

erickirb wrote: »

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.

jacksonpt wrote: »

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.