build a butt

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kmkgurl
kmkgurl Posts: 321 Member
in Fitness and Exercise
Ok. I can't remember if I have asked this before but recently I have not been feeling so great about myself and I'm tired of my butt being kind of unappealing. Is it possible to make it better or is that a myth. Can you make it bubblier somehow ?

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  • arditarose
    arditarose Posts: 15,575 Member
    edited July 2015
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    You can definitely change the appearance of your butt through strength training. It's a process. If you have fat to lose, you have to keep your deficit going, lift to maintain the muscle you have there. When you lose the fat it will be more aesthetically pleasing if you lifted and saved muscle. From there you can run a recomp and try to build muscle and lose fat slowly, or you can get lean enough to run a bulk/cut cycle.

    Check out http://www.strongcurves.com/authors/. Bret Contreras is literally the glute guy.
  • SunnyPacheco
    SunnyPacheco Posts: 142 Member
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    You can definitely build a butt from scratch with glute isolation moves and progressive overload.
  • Ironmaiden4life
    Ironmaiden4life Posts: 422 Member
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    Some Good glute exercises to put into your program....
    Barbell Hip Thrusts
    Glute Bridges
    Reverse Step backs
    Hyper extensions
    Cable pull thru
    Cable kick backs
    And of course squats
  • professionalHobbyist
    professionalHobbyist Posts: 1,316 Member
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    I had no butt

    Months of stiff leg deadlifts and kettle bell swings

    I can't say that any longer

    You can absolutely get a round mound.
  • amtru2015
    amtru2015 Posts: 179 Member
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    Absolutely--It takes hard work but can be done--I did it! Some examples of what I do on my Glute days:

    Walking lunges with 30lb kettlebells
    Step ups with 20/25 lb kettlebells
    donkey kicks with weight on Smith machine (or with ankle weights to start)
    Lunges Pulses with weight on Smith Machine
    Outward Hip Abductor machine with weight, sitting forward on edge of seat
    Squats in all forms (weighted, wide stance, sumo, squat jumps, 180 squat flips, etc)
    Split jumps
    Split squats
    Stiff leg deadlifts (legs together as well as wide stance)
    Back extensions

    I hit glutes twice a week--one day solely dedicated to glutes, and a leg day.
    It definitely can be done, but you definitely need to challenge yourself weight wise. It shouldn't be easy. That being said don't overdo it or you will injure yourself. If its easy up the weight incrementally

    Hope this helps, you can look these up on youtube if you aren't familiar with some or any of them
  • cwolfman13
    cwolfman13 Posts: 41,874 Member
    edited July 2015
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    Strong Curves....and food.
  • sardelsa
    sardelsa Posts: 9,812 Member
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    Another Strong Curves vote here
  • XavierNusum
    XavierNusum Posts: 720 Member
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    Ironmaiden4life wrote: »
    Some Good glute exercises to put into your program....
    Barbell Hip Thrusts
    Glute Bridges
    Reverse Step backs
    Hyper extensions
    Cable pull thru
    Cable kick backs
    And of course squats
    amtru2015 wrote: »
    Absolutely--It takes hard work but can be done--I did it! Some examples of what I do on my Glute days:

    Walking lunges with 30lb kettlebells
    Step ups with 20/25 lb kettlebells
    donkey kicks with weight on Smith machine (or with ankle weights to start)
    Lunges Pulses with weight on Smith Machine
    Outward Hip Abductor machine with weight, sitting forward on edge of seat
    Squats in all forms (weighted, wide stance, sumo, squat jumps, 180 squat flips, etc)
    Split jumps
    Split squats
    Stiff leg deadlifts (legs together as well as wide stance)
    Back extensions

    I hit glutes twice a week--one day solely dedicated to glutes, and a leg day.
    It definitely can be done, but you definitely need to challenge yourself weight wise. It shouldn't be easy. That being said don't overdo it or you will injure yourself. If its easy up the weight incrementally

    Hope this helps, you can look these up on youtube if you aren't familiar with some or any of them

    All that needs to be said!
  • randomtai
    randomtai Posts: 9,003 Member
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    You can build one up to a point. Genetics also plays a part.
  • randomtai
    randomtai Posts: 9,003 Member
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    amtru2015 wrote: »
    Outward Hip Abductor machine with weight, sitting forward on edge of seat

    When I see this, I always lol.
  • whatatime2befit
    whatatime2befit Posts: 625 Member
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    One of the first things to go on me during my weight loss was my butt. I've been strength training (squats, deadlifts, etc) for about 8 months, and today I had a comment that my butt was really "coming along" lol. It's still not where I want it to be, but as someone else said above, it's a process, it won't happen overnight, but if you work for it, it will come.
  • amtru2015
    amtru2015 Posts: 179 Member
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    randomtai wrote: »
    amtru2015 wrote: »
    Outward Hip Abductor machine with weight, sitting forward on edge of seat

    When I see this, I always lol.

    Looks funny I agree---but it freakin works. Try it sometime! It burrrrrns
  • MsJulesRenee
    MsJulesRenee Posts: 1,180 Member
    edited July 2015
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    amtru2015 wrote: »
    randomtai wrote: »
    amtru2015 wrote: »
    Outward Hip Abductor machine with weight, sitting forward on edge of seat

    When I see this, I always lol.

    Looks funny I agree---but it freakin works. Try it sometime! It burrrrrns

    So you push with your upper thighs not knees?
  • texasf1ght
    texasf1ght Posts: 70 Member
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    This thread is life. (_,_)

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