I want a bigger butt!
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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
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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!
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By the time you perhaps get the booty you want, big ones may no longer be the hot ticket.4
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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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