best butt builders

socially_awkward_and_hungry
socially_awkward_and_hungry Posts: 42 Member
edited November 13 in Fitness and Exercise
So what exercises do people really think build a great butt?

Replies

  • mgalovic01
    mgalovic01 Posts: 388 Member
    Romanian deadlifts
  • kathrynjean_
    kathrynjean_ Posts: 428 Member
    singingflutelady wrote: »
    Strong curves

    Ditto. This book is worth the buy and contains several different progressive lifting programs that are specifically for butt building.
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    +1 for deadlifts
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I would agree with Strong Curves if that's what you want to emphasize.
  • cqbkaju
    cqbkaju Posts: 1,011 Member
    Deadlifts and squats
  • socially_awkward_and_hungry
    socially_awkward_and_hungry Posts: 42 Member
    Cheers guys, I train hams n calves in with shoulders - doing rdl, gd morns, ball curls, single calf raisers and barbell calfraisers then on my glute/quad day I've been doing *kitten* to grass squats, wide squats, walking lunges, thrusts, donkey kicks and peeing dogs... I train at home so only have a rack, bench and weights.... What can I tweek? Am gonna throw in Bulgarian splits but fancy changing up a bit... And yes love Brett, watch alot of his vids for form
  • socially_awkward_and_hungry
    socially_awkward_and_hungry Posts: 42 Member
    Haha *kitten! Guess we can't swear then!
  • michael1976_ca
    michael1976_ca Posts: 3,488 Member
    What about butt bible. I see it every once in a while
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    edited November 2016
    lunges, squats, hip thrusts, dead lifts.

    Comment edited by MFP Moderator.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    singingflutelady wrote: »
    Strong curves
    Yes to this.
  • SideSteel
    SideSteel Posts: 11,068 Member
    If I had to choose one exercise (fortunately we don't), it would likely be the barbell hip thrust.
  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    Genetics play a role as well.
  • socially_awkward_and_hungry
    socially_awkward_and_hungry Posts: 42 Member
    michael1976_ca wrote: »
    What about butt bible. I see it every once in a while

    Yes love Pauline, I did build and burn a year ago but I just couldn't stick to her diet, too much veg for me and I felt constantly tired...but her workouts are awesome and I still implement some elements into my own plans. ☺
  • socially_awkward_and_hungry
    socially_awkward_and_hungry Posts: 42 Member
    Chef_Barbell wrote: »
    Genetics play a role as well.

    Aye, my genetics suck! It's taken me 2 years to gain 2 stone and my strength gains are really slow. I have seen a huge improvement in my shape though, I used to be stick thin with absolutely no muscle but I'm filling out now slowly. My family are all either really skinny with no breasts or bums or really fat....im not wanting either route!
  • socially_awkward_and_hungry
    socially_awkward_and_hungry Posts: 42 Member
    SideSteel wrote: »
    If I had to choose one exercise (fortunately we don't), it would likely be the barbell hip thrust.

    I definitely agree!
  • mgalovic01
    mgalovic01 Posts: 388 Member
    Michael190lbs wrote: »
    Steroids

    Those gains ain't loyal.
  • Coachjr29
    Coachjr29 Posts: 81 Member
    I'm old enough to remember a time girls avoided lifting weights because it gave them a bigger butt. lol! I'm glad things have changed for the better.
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    edited November 2016
    mgalovic01 wrote: »
    Michael190lbs wrote: »
    Steroids

    Those gains ain't loyal.

    Ya got a warning for that word even though they can and are being prescribed by doctors yet any non prescription supplement that isn't regulated by the GOV can be thrown around like its nothing.. I never said get illegal ones from a dealer the question was simple what works?? They work you just need to see a doctor
  • MEADOWS_FIT
    MEADOWS_FIT Posts: 32 Member
    Squats and glute bridges
  • sgt1372
    sgt1372 Posts: 3,997 Member
    I recently started a daily DL program that is having a very noticeable effect on my glute strength and butt shape. I can do DLs all day at heavy wt and I just love the effectiveness of this program.

    Been doing a daily squat routine too (which I'm already planning to cut back to 3x's a week because squats are more difficult for me) but it's effect is noticeable mainly in my quads, not my glutes.

    Have tried hip thrusts but I do not like doing them because they are uncomfortable to do; don't like the position. I've got a bad knee and can't to lunges on both legs effectively, so I don't do them either.

    So for a "butt builder," it's the dead lift for me. :)
  • richardgavel
    richardgavel Posts: 1,001 Member
    I would start with glute bridges as they are most effective to help you focus on using those muscles. Other exercises like squats and deadlifts are great, but with bad form won't work the glutes like you need them to.
  • Baydogger
    Baydogger Posts: 37 Member
    I borrowed Strong Curves from the library and liked it so much I asked for my own copy for my birthday. I've just started a 12 week program in conjunction with running and I'm excited to start what looks like a great program! Thanks to all who shared their love of it.
  • bbell1985
    bbell1985 Posts: 4,571 Member
    I grew my booty back with hip thrusts, glute bridges, cable pull throughs, split squats, goodmornings, deadlifts, cable kickbacks.

    I skipped the things I hate such as...bulgarian split squats.

    But honestly, eating and training with a progressive overload (especially hip thrusts) did it all.
  • jemhh
    jemhh Posts: 14,261 Member
    bbell1985 wrote: »
    I grew my booty back with hip thrusts, glute bridges, cable pull throughs, split squats, goodmornings, deadlifts, cable kickbacks.

    I skipped the things I hate such as...bulgarian split squats.

    But honestly, eating and training with a progressive overload (especially hip thrusts) did it all.

    I hate Bulgarian split squats too. Somehow I didn't know that just plain split squats were even a thing until this past spring.
  • bbell1985
    bbell1985 Posts: 4,571 Member
    jemhh wrote: »
    bbell1985 wrote: »
    I grew my booty back with hip thrusts, glute bridges, cable pull throughs, split squats, goodmornings, deadlifts, cable kickbacks.

    I skipped the things I hate such as...bulgarian split squats.

    But honestly, eating and training with a progressive overload (especially hip thrusts) did it all.

    I hate Bulgarian split squats too. Somehow I didn't know that just plain split squats were even a thing until this past spring.

    I used to do them with a barbell semi-heavy. Like 95-115lbs. Way more fun that those evil bulgarian guys with a freaking 10 lb DB. Though they still sucked.
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