Desperately...I want...a...bigger butt!!!
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angella_jacobs93
Posts: 54 Member
What are the best exercises to enlarge the booty?? I do my squats everyday and have seen some results but more in my thighs than my bum. Any suggestions I would appreciate! 
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leg rises.. get on all fours and lift those back legs one at a time! lol
there are so many different squats you can do. which ones are you doing? Do a range of them.
How many are you doing a day?0 -
Are you doing squats with weights?
Hip thrusts are a great glute exercise.
Also check out Bret Contreras' program strong curves.0 -
I second Strong Curves.
However if you really want to see an increase in size you will have to eat at least at maintenance or surplus for best results0 -
Strong Curves is fantastic.
You'll see good exercises for your derrière in there. They include barbell hip thrust / glute bridges, good mornings/back extension/RDL/SLDL, and squats.
You also have to make a muscle-mind connection. When doing glute exercises, you need to focus on USING your butt and not primarily your hamstrings/thighs... That means clench them, use them to push the bar away, etc. Or else you risk all your gains going to your leg and not enough to your glutes.0 -
Do more sets, and heaver weight sets of squats & Lunges0
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Lunges weighted or just body weight lunges will help develop your tush! There are some good variations of lunges like lateral lunges, reverse lunges, cross over lunges.
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So I've had several female friends who are in fantastic shape all over, with the exception of their glutes. Try as they might, even with several key movements to stimulate glutes, their glutes just didn't hypertrophy the same. Some men have issues with body parts too. Some can't get to chest to grow, some arms, some shoulders despite great training.
At that point, it comes down to genetics. And unfortunately you can't beat out your genetics.
Now that's not to say that you don't focus on exercises like glute bridges, stiff legged deadlifts, feet high on platform leg press, or ATG squats, but if you're not seeing marked improvement doing these on a continual basis along with a calorie surplus, then it may not be in the cards for you.
A.C.E. Certified Personal and Group Fitness Trainer
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Try this workout a few times a week- its short but really effective. It has 10 squat variations and really targets all parts of your butt/thigh area. Much more effective than just doing regular squats. When these are easy, add weights. Also check out other Fitness Blender exercises- they have some really great butt workouts!
https://www.fitnessblender.com/videos/the-most-effective-squat-challenge-100-rep-fitness-blender-squat-challenge0 -
singingflutelady wrote: »Are you doing squats with weights?
Hip thrusts are a great glute exercise.
Also check out Bret Contreras' program strong curves.
^What she said. I found that doing squats with weights really added to my result and of course eating, or as my boyfriend calls it, "feed the booty."0 -
I'll ask, like a lot of the rest of them, what kind of squats are you doing?
I had a pancake *kitten* and now I have a squat booty. The difference? Lots of heavy volume work with barbell squats and deadlifts (and variations thereof) plus lunges, step-ups, hip thrusts in moderation... oh, and lots of food.0 -
singingflutelady wrote: »Are you doing squats with weights?
Hip thrusts are a great glute exercise.
Also check out Bret Contreras' program strong curves.
This is exactly what I was going to say. Also, what types of squats.0 -
Could someone lead me to or point me at a blog or site that actually explains why eating at surplus is necessary to build muscle? Not that I don't believe, I would just like to understand the "Mechanics" of it so to speak. I am currently eating at a deficit because my stomach sticks out further than my Butt!! But when I get that taken care of I'd like to reverse that situation! LOL!
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Sherriediva1 wrote: »Could someone lead me to or point me at a blog or site that actually explains why eating at surplus is necessary to build muscle? Not that I don't believe, I would just like to understand the "Mechanics" of it so to speak. I am currently eating at a deficit because my stomach sticks out further than my Butt!! But when I get that taken care of I'd like to reverse that situation! LOL!
Check out RP Strength for your answer to surplus vs. deficit. They set up the entire program for you. It's a hugely effective tool and helped me a lot. http://renaissanceperiodization.com/
The short answer: You have to feed muscle to build muscle. Eating at a deficit causes your body to catabolise your own muscle tissue for fuel. This serves two purposes: 1) The consumed muscle provides short term fuel as it breaks down into proteins. 2) It slows down the rate at which your body burns calories (to allow your fat stores to last longer) during starvation, because you now have less muscle mass. Basically it's your body's self-defense mechanism against starvation. The problem is, with less muscle, you burn less calories, so you are not as efficient at burning off the food you eat.
Butt and Upper Legs are the largest muscles in your body, start focusing on them, and you will burn more at rest & while working out...but they will need lot's of protein to grow.
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First off I think we are all forgetting that we can't spot loss, so I would remain at your deficit to lose fat all over.
I've been eating at a deficit and doing lots of squats, leg press, StairMaster, and cable workouts for my glutes and the results have been great. Make sure you workout all 3 areas of your glutes (minimus, maximus and medius) to see the results you're looking for.0 -
I do 75 squats a day with a 10 lb weight. I have my feet shoulder width apart. Thank you for all your suggestions I will check out the strong curves program for sure!0
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You a fan of Sir Mix-a-Lot?
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Make sure you are have the weight firmly in your heels and go all the way down, full range of motion when you squat. I would up the weight on your squats and do less reps, higher weight.0
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Sherriediva1 wrote: »Could someone lead me to or point me at a blog or site that actually explains why eating at surplus is necessary to build muscle? Not that I don't believe, I would just like to understand the "Mechanics" of it so to speak. I am currently eating at a deficit because my stomach sticks out further than my Butt!! But when I get that taken care of I'd like to reverse that situation! LOL!
Eating at surplus isn't necessary. What you do need is stimulus, surplus energy and protein to build muscles. It is possible to gain some muscle while at a deficit, it just is a limited process and less effective than eating at a (small) surplus.
It is generally easier to have an energy surplus while eating at a surplus, although some energy can come from stored fat, especially in the obese.
This explains a little of the muscle at deficit research:
http://muscleevo.net/calorie-deficit/
http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html/
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Just an observation: "booty gainz" seems to be the new thigh gap. Next year - "Dem delts tho"?0
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