Square bum/butt/glutes tips needed please!!
aliciakell92
Posts: 4 Member
Hiya, I'm new to this and I am about to start my work outs and diet for weight loss (arms, tummy, back and legs). I particularly wanted some help and tips on glute work outs.. I have a very square bum/butt, which is weird because from the side it is not flat all and I quite like the size of it, but from the back it just looks flat and the general shape of my butt is square and I have lots of cellulite on the tops of my legs. What specific work outs could help me get my butt more rounded and not so square? Or will it always have the square shape to it because of my build? I also want to try not to lose weight on it because then it will become flat! Please help 
thanks
thanks 0
Replies
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Take a few spin classes. Biking builds glutes.0
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Strong curves1
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Lunges and squats. Over and over and over and over again. Age was pulling my butt into my thighs. It is now getting back to its proper position LOL! Lunges and squats. Over and over and over again.2
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Cindy01Louisiana wrote: »Lunges and squats. Over and over and over and over again. Age was pulling my butt into my thighs. It is now getting back to its proper position LOL! Lunges and squats. Over and over and over again.
yup what she said0 -
Cindy01Louisiana wrote: »Lunges and squats. Over and over and over and over again. Age was pulling my butt into my thighs. It is now getting back to its proper position LOL! Lunges and squats. Over and over and over again.
Add weight to these for the best results. Hip thrusts work even better0 -
singingflutelady wrote: »Cindy01Louisiana wrote: »Lunges and squats. Over and over and over and over again. Age was pulling my butt into my thighs. It is now getting back to its proper position LOL! Lunges and squats. Over and over and over again.
Add weight to these for the best results. Hip thrusts work even better
Yeah, those too!! I didn't know what they were called. 0 -
I can so relate to this post! My butt looks shapely from the side and very flat from the back! I am a woman of color (black) and it annoys me to no end that I am not blessed in that area. lol.
What is slightly helping is doing spin. I do 2x a week at the most, and it has lifted my butt. If you keep your calories the same, doing that small amount won't really cause you to have too much weight loss, but your legs and butt will tone. Use high resistance, cranking it up when the instructor tells you to. When I was only doing Spin, it looked like my butt was growing and shaping -- in a good way. So try it. Unfortunately, I added in Zumba, which is causing me to lose weight faster and I've kind of lost weight in my butt area. (happy and sad face)
I have cellulite on my legs too. From personal experience, I can tell you that the only way to lose that is to lose weight from the area or get super toned there. I was doing Jillian Michaels tapes around 5x a week and after a while -- no cellulite.
What I keep hearing the most is that squats with high weight/low reps is the best way to get a curvier butt. I haven't tried it yet, but it's worth a shot.
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aliciakell92 wrote: »Hiya, I'm new to this and I am about to start my work outs and diet for weight loss (arms, tummy, back and legs). I particularly wanted some help and tips on glute work outs.. I have a very square bum/butt, which is weird because from the side it is not flat all and I quite like the size of it, but from the back it just looks flat and the general shape of my butt is square and I have lots of cellulite on the tops of my legs. What specific work outs could help me get my butt more rounded and not so square? Or will it always have the square shape to it because of my build? I also want to try not to lose weight on it because then it will become flat! Please help thanks
You can't choose where you will lose fat from. As you eat in a deficit, you will lose fat all over. Your bum will probably slim down, but for the most part, the shape will stay similar as it is your genetics. Now, you can gain muscle there and work on it's shape, but that is typically done in maintenance or a surplus. I do suggest running a program like Strong Curves or including hip thrusts, glute bridges, cable kickbacks and pull throughs, squats, deadlifts, lunges, and some lateral work as, even in a deficit. You will help maintain the muscle you DO have there, so you have something to work with as you lose fat.0 -
jbirdgreen wrote: »I can so relate to this post! My butt looks shapely from the side and very flat from the back! I am a woman of color (black) and it annoys me to no end that I am not blessed in that area. lol.
What is slightly helping is doing spin. I do 2x a week at the most, and it has lifted my butt. If you keep your calories the same, doing that small amount won't really cause you to have too much weight loss, but your legs and butt will tone. Use high resistance, cranking it up when the instructor tells you to. When I was only doing Spin, it looked like my butt was growing and shaping -- in a good way. So try it. Unfortunately, I added in Zumba, which is causing me to lose weight faster and I've kind of lost weight in my butt area. (happy and sad face)
I have cellulite on my legs too. From personal experience, I can tell you that the only way to lose that is to lose weight from the area or get super toned there. I was doing Jillian Michaels tapes around 5x a week and after a while -- no cellulite.
What I keep hearing the most is that squats with high weight/low reps is the best way to get a curvier butt. I haven't tried it yet, but it's worth a shot.
That is so helpful thank you! Im glad someone understands haha.
Ive never even thought about doing spin so I may give that a try! It's hard because I do want to lose weight all over my body apart from my butt! Seems impossible! But all of what you said is very helpful!! I'll defo try the jillian Michaels also. Thank you0 -
All very helpful tips thank you! Now to plan my work outs!0
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I'm surprised nobody has said deadlifts yet. I have been spinning for 3 years and recommend it because it is a good workout and tons of fun, but I never saw results in my butt from spinning like I have in the last 6 months of adding in deadlifts!4
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maca powder can be used to grow bum and boobs, I couldnt understand why mine were getting bigger until I researched the maca! and in my experience weighted squatting plus kick backs has transformed my rear end!0
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tryasimighty wrote: »maca powder can be used to grow bum and boobs, I couldnt understand why mine were getting bigger until I researched the maca! and in my experience weighted squatting plus kick backs has transformed my rear end!
What? Maca powder? Nah.
https://www.t-nation.com/training/sexy-female-training3 -
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I'm surprised nobody has said deadlifts yet. I have been spinning for 3 years and recommend it because it is a good workout and tons of fun, but I never saw results in my butt from spinning like I have in the last 6 months of adding in deadlifts!
Those are good too. I think deadlifts do more for my hamstrings that butt though. They definitely help to define that hamstring/glute separation.0 -
Try kettlebell swings; it will work all the muscles you are trying to target and is also good cardio.1
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Try the BeachBody Brazil Butt Lift program. It's fantastic to work the lower body and it's lots of fun :-)0
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If you want to "move fat" try wearing a corset... it will help thin the waist and create a curvier figure... walking lunges... with weights... dumbells, kettle bells... and switch up your strides from set to set... step out and away (like a skating stride)... and cross over steps... this will ensure you work every inch of your glutes... do NOT forget to work the lower back and the "core" abs ( and obliques) focusing on just one muscle group will lead to an injury... the spin classes will help... BUT working your entire body will leave you with what you are ultimately looking for... there are no shortcuts...any program you decide on will take months to years... so... get some early pictures... to remind yourself what you used to look like.. and compare them a year from now. have fun... or what is the point?0
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queenliz99 wrote: »tryasimighty wrote: »maca powder can be used to grow bum and boobs, I couldnt understand why mine were getting bigger until I researched the maca! and in my experience weighted squatting plus kick backs has transformed my rear end!
What? Maca powder? Nah.
https://www.t-nation.com/training/sexy-female-training
I am not sure why you felt the need to discount my post, thanks for the fascinating link about "Britney Spears syndrome" I was merely giving my experience of the powder and its growing effects (reportedly maca affects the hormone system which is why butt and boobs can be effected). The OP wanted to grow her butt or for it to remain/ get rounder. I also added that weighted squats etc transformed (as in the shape) my own bum. I did not say eating maca gives you a magic new bum. That would be ridiculous. This place would be a lot nicer if people didn't feel the need to jump on people's posts or comments in this manner.2 -
High-kick like the Rockettes.0
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queenliz99 wrote: »tryasimighty wrote: »maca powder can be used to grow bum and boobs, I couldnt understand why mine were getting bigger until I researched the maca! and in my experience weighted squatting plus kick backs has transformed my rear end!
What? Maca powder? Nah.
https://www.t-nation.com/training/sexy-female-training
i'm not grokking that guy. i like the way britney spears looks in that 'body fat' shot that he thinks should be making me shudder and cover my eyes.
anyway, to the op's question. if you google a bit you should find pictures of muscular anatomy that will let you pick out which muscles would give you a more rounded shape if you had more of them.0 -
Brett Contreras Strong Curves
Without a doubt3 -
tryasimighty wrote: »queenliz99 wrote: »tryasimighty wrote: »maca powder can be used to grow bum and boobs, I couldnt understand why mine were getting bigger until I researched the maca! and in my experience weighted squatting plus kick backs has transformed my rear end!
What? Maca powder? Nah.
https://www.t-nation.com/training/sexy-female-training
I am not sure why you felt the need to discount my post, thanks for the fascinating link about "Britney Spears syndrome" I was merely giving my experience of the powder and its growing effects (reportedly maca affects the hormone system which is why butt and boobs can be effected). The OP wanted to grow her butt or for it to remain/ get rounder. I also added that weighted squats etc transformed (as in the shape) my own bum. I did not say eating maca gives you a magic new bum. That would be ridiculous. This place would be a lot nicer if people didn't feel the need to jump on people's posts or comments in this manner.
I recently heard this about maca powder to, shouldn't judge until you've tried it.0 -
deadlifts (especially straight leg), deep squats, lunges, and stair machine1
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aliciakell92 wrote: »Hiya, I'm new to this and I am about to start my work outs and diet for weight loss (arms, tummy, back and legs). I particularly wanted some help and tips on glute work outs.. I have a very square bum/butt, which is weird because from the side it is not flat all and I quite like the size of it, but from the back it just looks flat and the general shape of my butt is square and I have lots of cellulite on the tops of my legs. What specific work outs could help me get my butt more rounded and not so square? Or will it always have the square shape to it because of my build? I also want to try not to lose weight on it because then it will become flat! Please help thanks
Haven't read responses yet
I have a square bum and I had NOTHING...I'm also in my 40's.
The barbell hip thrust is your best friend. I started with just the bar 45 lbs and now I'm hip thrusting 195 lbs 5 months later. My bum is more round and higher. The upper glutes have more volume.
Square bums are hard to sculpt, but you can do it. Heavy heavy bar bell hip thrusts will really make things happen. Go to the Glute Guy Bret Contreras web site.
I can pm you pics of before and after if you want to see my changes?1 -
singingflutelady wrote: »Strong curves
This is Bret Contreras. He's AMAZING for glutes.0 -
Lunges and squats will not work if your glutes are not firing and being activated. In some people, squats do nothing for the glutes. It just builds up the quads for some.
I know from experience and I have a square bum shape.
Bret Contreras goes into all of this. The thing that fires up and builds the glutes is the Bar Bell Hip Thrust. Thou must thrust.
Do this in combination of band work (side lying clams, monster walks, sumo walks) before your hip thrusts and then go on to the other stuff like squats and lunges.
An other great glute exercise is cable pull through where you just slam and fire up the glutes. I'm now doing 140 lbs on this one.
I have a flat square bum and totally feel your pain ooops...should say HAD a flat square bum and I still feel your pain 
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singingflutelady wrote: »Cindy01Louisiana wrote: »Lunges and squats. Over and over and over and over again. Age was pulling my butt into my thighs. It is now getting back to its proper position LOL! Lunges and squats. Over and over and over again.
Add weight to these for the best results. Hip thrusts work even better
I second this. Plus hip thrusts.0 -
Lunges and squats will not work if your glutes are not firing and being activated. In some people, squats do nothing for the glutes. It just builds up the quads for some.
I know from experience and I have a square bum shape.
Bret Contreras goes into all of this. The thing that fires up and builds the glutes is the Bar Bell Hip Thrust. Thou must thrust.
Do this in combination of band work (side lying clams, monster walks, sumo walks) before your hip thrusts and then go on to the other stuff like squats and lunges.
An other great glute exercise is cable pull through where you just slam and fire up the glutes. I'm now doing 140 lbs on this one.
I have a flat square bum and totally feel your pain ooops...should say HAD a flat square bum and I still feel your pain
I need to invest in bands. These sound awesome pre-heavy lifts0
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