I want a bigger butt!
nikitagosse420
Posts: 5 Member
I want to build a bigger, rounder bum. I've been doing weighted squats and lunges for a year now and have seen results, but not to the degree I had hoped. What exercises are gonna help me speed up this process most effectively? Any insight is appreciated.
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Replies
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It's not just about the exercises you do, but whether or not you actually activate the glutes during the movement. As a sitting society, our glutes tend to be weak and unused. Both squats and lunges are exercises that can easily be dominated by the quads. Google glute activation for ideas. Something as simple as squeezing your glutes while seating can get you used to those muscles firing.7
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nikitagosse420 wrote: »I want to build a bigger, rounder bum. I've been doing weighted squats and lunges for a year now and have seen results, but not to the degree I had hoped. What exercises are gonna help me speed up this process most effectively? Any insight is appreciated.
It's going to take a lot of time. Getting a bit butt isn't as easy as what you see on IG and crap like that. You have to add mass and potentially fat if you are genetically lucky. At best, get in a surplus, follow a good program like StrongCurves and hope your parents gave you the ability to gain weight first in the booty area.5 -
Are you eating in a surplus? And being progressive with your lifting routine?
As a woman, it's super difficult for us to gain substantial amounts of muscle....it will take consistent work over many years to increase the muscle mass in your butt!
I'd add glute thrusts, band work, different squat and lunge variations...1 -
https://www.youtube.com/channel/UCcmfAuZDgOb4xGP81Ct_OFA
I think you should check out this you tube channel. She does an intense work out on her butt right at the end of the video. It may give you some pointers.0 -
I agree with the above. It can take a long of time and hard work to make significant progress.
Butt... it can be done !
-Eat in a calorie surplus.. you have to eat to grow
-Follow a glute focused training program (Strong Curves is my recommendation... he has you doing hip thrusts/glute bridges, and other lower body stuff 3-4x per week)
-Have patience (it can take years, I have been lifting for ~3 years and my glutes are getting there)6 -
When I started a glute focused program I saw big changes in my butt. Squats and lunges never gave that to me. The accessory exercises that were in the program also helped a lot with glute activation. Psulemon and sardelsa's recommendation of strong curves is also what I'd recommend. I personally follow get glutes, created by the same people who created strong curves so there's a lot of the same type of exercises.2
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Op you can have mine any time. I'm trying to get rid of it.
that's actually one of main reasons I'm losing weight. Check out the YouTube fitness videos for helpful tips. 1 -
When I started a glute focused program I saw big changes in my butt. Squats and lunges never gave that to me. The accessory exercises that were in the program also helped a lot with glute activation. Psulemon and sardelsa's recommendation of strong curves is also what I'd recommend. I personally follow get glutes, created by the same people who created strong curves so there's a lot of the same type of exercises.
Ahh I love Get Glutes!
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By the time you perhaps get the booty you want, big ones may no longer be the hot ticket.
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When I started a glute focused program I saw big changes in my butt. Squats and lunges never gave that to me. The accessory exercises that were in the program also helped a lot with glute activation. Psulemon and sardelsa's recommendation of strong curves is also what I'd recommend. I personally follow get glutes, created by the same people who created strong curves so there's a lot of the same type of exercises.
Ahh I love Get Glutes!
It's so awesome! I don't think a lot of people know about it though!2 -
Loads of various exercises you can do. Donkey kick with weights. I will probably upload some program on my page soon.1
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snickerscharlie wrote: »By the time you perhaps get the booty you want, big ones may no longer be the hot ticket.
They've always been the hot ticket in my book...Lol
OP...do a program like Strong Curves that is glute focused...and eat...and hopefully you have good genetics as well, 'cuz a lot of the booty is simply genetic.4 -
I noticed my dimensions change slightly when I start cycling0
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snickerscharlie wrote: »By the time you perhaps get the booty you want, big ones may no longer be the hot ticket.
Strong muscular glutes will always be a hot ticket in my book, especially as I age... being able to climb stairs and bend down, ease pressure on my back.. sounds good to me!3 -
Strong glutes are also great for running, it spreads the load so it's not all falling on your quads, allows for better endurance.0
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nikitagosse420 wrote: »I want to build a bigger, rounder bum. I've been doing weighted squats and lunges for a year now and have seen results, but not to the degree I had hoped. What exercises are gonna help me speed up this process most effectively? Any insight is appreciated.
do squats, sumo squats, hack squats, lunges, stair climbs all will help to mold the booty0 -
I've said it on other threads and I'll say it again. Goodbye to the flat butt era of the 80s and 90s! Why couldn't this movement starterted earlier?2
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Good advice here. Don't underestimate the minibands for building the booty. I would also suggest doing short sprints. 50-100 meter sprints. Do them in repeats. You'll feel burn through glutes and hammies and quads. Look at the booties of sprinters! Need I say more?0
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nikitagosse420 wrote: »I want to build a bigger, rounder bum. I've been doing weighted squats and lunges for a year now and have seen results, but not to the degree I had hoped. What exercises are gonna help me speed up this process most effectively? Any insight is appreciated.
If you have been doing squats and lunges, consistently, for a year, you have probably already seen the most significant results you will ever see.
If you really want a larger butt, the next step is a site enhancing oil like synthol or surgery. Not trying to troll here or give outright horrible advice. This is just reality. Your lean body shape is determined by genetics, prenatal conditions, and early (1-3 years old) nutrition. All of which are 100% out of your control. Have a realistic goal.0 -
What do you mean by early (1-3 years old) nutrition?0
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dudebro200 wrote: »nikitagosse420 wrote: »I want to build a bigger, rounder bum. I've been doing weighted squats and lunges for a year now and have seen results, but not to the degree I had hoped. What exercises are gonna help me speed up this process most effectively? Any insight is appreciated.
If you have been doing squats and lunges, consistently, for a year, you have probably already seen the most significant results you will ever see.
If you really want a larger butt, the next step is a site enhancing oil like synthol or surgery. Not trying to troll here or give outright horrible advice. This is just reality. Your lean body shape is determined by genetics, prenatal conditions, and early (1-3 years old) nutrition. All of which are 100% out of your control. Have a realistic goal.
Or it could be she hasn't been properly activating the glutes, not loading her lifts progressively, not fueling enough to gain, also poor programming (lack of glute focused exercises, decreased frequency and volume etc).. these are all things that can cause lack of results.
I agree there is genetics, and we aren't all meant to have huge bubble butts, but it is possible to make improvements on your body shape.5 -
What do you mean by early (1-3 years old) nutrition?
I believe the Florida longitudinal study showed that breast milk vs. formula fed had a lifelong effects mostly in brain development and mental sharpness. I don't think it's a reach to suggest that physical development is also affected, but it is my own theory.
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dudebro200 wrote: »nikitagosse420 wrote: »I want to build a bigger, rounder bum. I've been doing weighted squats and lunges for a year now and have seen results, but not to the degree I had hoped. What exercises are gonna help me speed up this process most effectively? Any insight is appreciated.
If you have been doing squats and lunges, consistently, for a year, you have probably already seen the most significant results you will ever see.
I disagree.
Like sardelsa said, there can be a lot of factors that go into growing (or not growing) the glutes.
I had been lifting 2+ years doing squats and deadlifts, but never worked on activating or isolating my glutes. I'm a quad dominant lifter. After a few months of adding in isolation work I saw significant progress.
A year of consistent squatting doesn't do much for your glutes is you aren't using them...5 -
PANCAKE BUTT!! Well my daughter says I have a pancake butt! And I definitely don't get any help from genetics. Is it possible to build a booty with poor genes?1
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Plyometrics and sprints will help activate and strengthen glutes muscles. Vary it up with weight and tempo. Some other moves to do would be glute bridges, deadlifts, walking lunges and curtsy lunge, step ups, kettlebell swings, side band walks, and cable kickbacks.. on lower body day try starting it with something glute intensive, activate them then get started on your compound work. And make sure you pay attention to foot placement. You'll have to readjust your form if your hamstrings feel some tightness.1
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Heavy barbell hip thrusts! I'm talking your bodyweight or more on the bar, if possible. You'll think you look very silly, and people will stare at you, but they work! Unlike the squat, it's impossible to use your quads, and I got great results.
I also found that heavy deadlifts did a lot for my glutes.1 -
Bret Contreras1
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nikitagosse420 wrote: »I want to build a bigger, rounder bum. I've been doing weighted squats and lunges for a year now and have seen results, but not to the degree I had hoped. What exercises are gonna help me speed up this process most effectively? Any insight is appreciated.
Do band work (kneeling kick backs, standing kick backs, lying abductions, side walk, sumo walk, clamshells, etc.) pre and post work out to get those glutes activated. You can even use bands while doing squats and thrusts to further work the glute muscles. Once you do this enough, you'll be able to activate them on your own and feel them a bit more in the movements. I suggest heavy hip thrusts, dead lifts, curtsy press or lunge (I prefer the press, I can't do the lunge due to a foot issue) and front-stance leg press as well if you aren't already doing them. Building a booty takes time. I've been working for 2 years and still am not where I want to be. Be patient, feed your muscles, and it will come.0 -
trickeydesigns wrote: »PANCAKE BUTT!! Well my daughter says I have a pancake butt! And I definitely don't get any help from genetics. Is it possible to build a booty with poor genes?
Real talk - it's certainly always possible to improve upon what we have, but in the end we're all bound by our genetics to some extent. IOW, you can make what you have better, but you can't make it something it's not. The girls with the big "bootylicious" butts were either born with those genetics or had plastic surgery to get them that way.0 -
dudebro200 wrote: »nikitagosse420 wrote: »I want to build a bigger, rounder bum. I've been doing weighted squats and lunges for a year now and have seen results, but not to the degree I had hoped. What exercises are gonna help me speed up this process most effectively? Any insight is appreciated.
If you have been doing squats and lunges, consistently, for a year, you have probably already seen the most significant results you will ever see.
If you really want a larger butt, the next step is a site enhancing oil like synthol or surgery. Not trying to troll here or give outright horrible advice. This is just reality. Your lean body shape is determined by genetics, prenatal conditions, and early (1-3 years old) nutrition. All of which are 100% out of your control. Have a realistic goal.
Eh, I saw my most significant results when I changed up my routine, educated myself further on how muscles grow and develop, and also ate more. That was almost a year and a half into lifting and I gained an inch-and-a-half within a few months. Not sure how much of that is just constant pump, but still. You can grow a butt, maybe not a giant bubble butt from a pancake but after dedication and finding out the proper way to activate glutes and fuel your body (i.e. I can gain on 1,600 calories no cardio, someone else might need upwards of 2,500 calories) you can add muscle and build some type of shape.1
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