Gaining glutes

pie_eyes
pie_eyes Posts: 12,964 Member
edited November 30 in Fitness and Exercise
So I want fat butt but thanks to genetics (or perhaps another factor?) I've got a flat butt. Everyone says to do squats to make it more muscular but I'm not looking to crush cans with my cheeks. I know I'm not the only one. Techniques, results, solutions? Debate them here.

[edited by MFP Moderator]

Replies

  • ClubSilencio
    ClubSilencio Posts: 2,983 Member
    If you don't want to go the weightlifting route then try cycling. It will perk up your booty in no time.

    Make sure to throw in sprints and hill work if you're using a stationary bike. You don't want to just sit there and watch an episode of Dr. Oz. Good luck with that donk. :smiley:

  • gmallan
    gmallan Posts: 2,099 Member
    Check out some of the stuff from Bret Contreras. They don't call him "The Glute Guy" for no reason. I highly recommend his workout program Strong Curves. It has a beginner, advanced, lower only and body weight only programs so there should be something there for you. Squats alone aren't likely to be enough for you. If you've got a flat butt then you've probably got poor glute activation generally and during squats so they aren't necessarily going to give you a good glute workout. You'll need to start by working on glute activation and incorporating a range of movements that hit your glutes from different angles and rep ranges (HIP THRUSTS!!! (the best IMHO), squats, dead lifts, lunges, step ups, extension work, external rotation work, banded work...). Do some searching within the site below and you should be able to find a whole bunch of information on the stuff I've mentioned to get you started.

    http://bretcontreras.com/
  • pie_eyes
    pie_eyes Posts: 12,964 Member
    Bump
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    Bret Contreras. Hip thrusts mostly but he's worth a read
  • CodyQuinlan
    CodyQuinlan Posts: 38 Member
    Stair master, weighted hip thrusts, and the queen of the glutes Romanian deadlifts
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