How effective are squats for a nice booty?

SkinnyFatBGone
SkinnyFatBGone Posts: 59 Member
in Fitness and Exercise
I want a nice round butt and I'm thinking about starting the 30 day squats challenge. I've seen pictures from this challenge and some of them look fake AF.

Anyone here develop a great butt from doing squats?

Replies

  • niniundlapin
    niniundlapin Posts: 327 Member
    Depends on where you start and your genes. It also depends on your standard of round butt (believe me, the popular round butt weren't like those nowadays when I was a teenager). There might be a way to improve what you have now, but just remember, the composition of butt (muscle AND fat) has to be balanced to make the butt look round and that's not what we can simply control by doing squats...
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    and to get a round lifted booty like you see a lot of bikini models and others have also means eating in a surplus ,even in a slight one. you have to build the muscle underneath and squats alone wont do it.but it takes time and a lot of hard work.and yes genetics play a part too
  • Michellewokas
    Michellewokas Posts: 35 Member
    I agree. I have been working out but squats alone won't help. Also try exercises like leaning forward on your knees and place your hands on the floor arms straight and lift each leg up and down. You will feel it.
  • daniii756
    daniii756 Posts: 51 Member
    To get a real nice booty you need to work all areas of the back legs (glutes and hamstrings), and do a bit of cardio. I do a day for glutes/hamstrings and i dont just do squats i also do cursy lunges, sumo squats, good mornings, leg curls, hip thrusts etc
  • kuftae
    kuftae Posts: 299 Member
    If you just want a booty then squats are not going to give it to you the quickest. But, they will give you nice legs and work the glutes fairly well too.

    A big round butt doesn't look good on stick legs. I'd compliment low bar squats ( as opposed to high bar since low bar engages the posterior chair more, hamstrings etc) with glute specific exercises like thrusts.
  • distinctlybeautiful
    distinctlybeautiful Posts: 1,041 Member
    Squats will develop your quads more than your glutes. They're still a great exercise though!
  • Clarewho
    Clarewho Posts: 494 Member
    Yeah I don't think body weight squats make any discernible difference. You want to use weighted squats, lunges, hip thrusts as said, also deadlifts.
  • KiyaK
    KiyaK Posts: 519 Member
    _benjammin wrote: »
    https://bretcontreras.com
    ^all your booty making answers

    Agreed. Check out his program, Strong Curves.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    distinctlybeautiful wrote: »
    Squats will develop your quads more than your glutes. They're still a great exercise though!

    not when done with proper form
  • KDar1988
    KDar1988 Posts: 648 Member
    edited June 2016
    Underwear with butt pads is the only thing that'll work for me ;) Genetically flat *kitten* just like my momma! But I'll never wear them!
  • tristen_leigh
    tristen_leigh Posts: 214 Member
    _benjammin wrote: »
    https://bretcontreras.com
    ^all your booty making answers

    THIS.

    And squats KILL my knees even with the most perfect form. There are lots of other options.
  • _benjammin
    _benjammin Posts: 1,224 Member
    KDar1988 wrote: »
    Underwear with butt pads is the only thing that'll work for me ;) Genetically flat *kitten* just like my momma! But I'll never wear them!

    Have you committed any time to trying a glute routine? I thought I had *kitten* genetics just like the flat *kitten* women in my family but after over a year of glute bridges, rear foot elevated split squats and donkey kicks my mom and sister are jealous.
  • wilsoncl6
    wilsoncl6 Posts: 1,280 Member
    _benjammin wrote: »
    KDar1988 wrote: »
    Underwear with butt pads is the only thing that'll work for me ;) Genetically flat *kitten* just like my momma! But I'll never wear them!

    Have you committed any time to trying a glute routine? I thought I had *kitten* genetics just like the flat *kitten* women in my family but after over a year of glute bridges, rear foot elevated split squats and donkey kicks my mom and sister are jealous.

    This, genetics can be an excuse for not trying. Yes, your body will fight you on muscle development, it just means you have to train that area harder and for longer than some other people. A round booty can be had by anyone. Booty building exercises are heavy low back squats, heavy deadlifts, heavy donkey kicks (there are machines designed for this), heavy barbell hip thrusts (my favorite) but building muscle in that area requires you to eat to build which means extra calories or maintenance calories and a very long recomp. Any squat where your torso is more vertical to the floor (like you're sitting straight down into a chair) will be more glute focused.
  • chocolate_owl
    chocolate_owl Posts: 1,695 Member
    A 30-day squat challenge would have done nothing for me. I've got the pancake-*kitten* genetics going on. Glute bridges, hip thrusts, deadlifts, and squats with heavy weights and consistent training for a few months have given me more shape and size, but I'm still not inspiring butt envy. Maybe things will be more impressive in a year.
  • wilsoncl6
    wilsoncl6 Posts: 1,280 Member
    mskessler89 wrote: »
    A 30-day squat challenge would have done nothing for me. I've got the pancake-*kitten* genetics going on. Glute bridges, hip thrusts, deadlifts, and squats with heavy weights and consistent training for a few months have given me more shape and size, but I'm still not inspiring butt envy. Maybe things will be more impressive in a year.

    Genetics could be playing a role in it, but are you also eating at a deficit? Building muscle while at a deficit is tough to do. You might have a more lifted appearance in your rear as the muscle you have becomes tighter, but for it to really grow, you have to eat more calories and protein (that's if you aren't overweight).
  • chocolate_owl
    chocolate_owl Posts: 1,695 Member
    wilsoncl6 wrote: »
    mskessler89 wrote: »
    A 30-day squat challenge would have done nothing for me. I've got the pancake-*kitten* genetics going on. Glute bridges, hip thrusts, deadlifts, and squats with heavy weights and consistent training for a few months have given me more shape and size, but I'm still not inspiring butt envy. Maybe things will be more impressive in a year.

    Genetics could be playing a role in it, but are you also eating at a deficit? Building muscle while at a deficit is tough to do. You might have a more lifted appearance in your rear as the muscle you have becomes tighter, but for it to really grow, you have to eat more calories and protein (that's if you aren't overweight).

    Lol I know how it works ;) I was in a small deficit for a couple of months but saw some pretty nice newbie gains from starting lifting again after a long, injury-induced break and never having targeted my glutes so specifically before. Those have stalled. The past month or so has been at maintenance with very little change. I'm waffling between continuing my cut to shed 5 more lbs or staying at maintenance and recomping, but I'm not mentally ready for bulk. Thus my year timeline for improvement :)

    There's not a single woman in my family with a round butt of any kind. Not a Kardashian butt, not a fat round butt, not a tight little round butt. We don't genetically get much fat distribution there, so any change I get is going to be with muscle I build.
  • SkinnyFatBGone
    SkinnyFatBGone Posts: 59 Member
    Thanks for the responses. I'm good genetically. It seems like I'm the only girl in my family who naturally(w/o exercise) lacks booty.

    I'm going to start incorporating hip thrusts along with squats. No matter how hard I try though, I suck at squats. My knees are always over my toes. Hip thrusts and donkey kicks seem easy enough. My exercise routine is heavily cardio.
  • _benjammin
    _benjammin Posts: 1,224 Member
    Don't worry about knees over toes when squatting. That's an old myth that won't seem to die.
  • AlisonH729
    AlisonH729 Posts: 558 Member
    _benjammin wrote: »
    https://bretcontreras.com
    ^all your booty making answers

    /thread
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    SkinnyFatBGone wrote: »
    Thanks for the responses. I'm good genetically. It seems like I'm the only girl in my family who naturally(w/o exercise) lacks booty.

    I'm going to start incorporating hip thrusts along with squats. No matter how hard I try though, I suck at squats. My knees are always over my toes. Hip thrusts and donkey kicks seem easy enough. My exercise routine is heavily cardio.
    Knees over toes is fine and IMO preferred. When climbing stairs, your knees go past your toes, unless you're leaning back to climb and I haven't seen anyone walking normally do that ever. And if you're going to do cardio, try jumping plies. Ever see a ballet dancers butt?

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png


  • extra_medium
    extra_medium Posts: 1,525 Member
    I have witnessed good results.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    ninerbuff wrote: »
    SkinnyFatBGone wrote: »
    Thanks for the responses. I'm good genetically. It seems like I'm the only girl in my family who naturally(w/o exercise) lacks booty.

    I'm going to start incorporating hip thrusts along with squats. No matter how hard I try though, I suck at squats. My knees are always over my toes. Hip thrusts and donkey kicks seem easy enough. My exercise routine is heavily cardio.
    Knees over toes is fine and IMO preferred. When climbing stairs, your knees go past your toes, unless you're leaning back to climb and I haven't seen anyone walking normally do that ever. And if you're going to do cardio, try jumping plies. Ever see a ballet dancers butt?

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png


    yep ballet moves or what they call barre method will work those muscles its hell lol

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