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How to get rid of a square butt?
AshleyAquino
Posts: 7 Member
so i started lifting heavy about a year ago and i've seen changes in my body, especially my butt. i used to have a flat butt but now they look big... on the sides. however, when my friend took a picture of me in my bikini from the back, it doesn't look rounder or fuller, it just looks like i have a square butt...??? but from the sides my butt looks so strong and round but not from the back. can someone please tell me how to fix it and what kind of exercises to do. thanks!!
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Replies
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I guess I'd have to say...pics?
I'm sure you are rocking your backside!
If that's you in the AV picture, I wouldn't worry.
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Squats and RDL's. Focus on the contractionnnnn1
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It was probably just the angle. Your glutes look great, don't overanalyze it. Just keep doing what you are doing.5
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cmriverside wrote: »I guess I'd have to say...pics?
I'm sure you are rocking your backside!
If that's you in the AV picture, I wouldn't worry.
yeah that's me in the AV pic!! i just get so insecure about it, i feel like people are (negatively) looking at my bum from the back when i'm at the beach or something lol
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JerSchmare wrote: »Sponge Bob would approve.
LMAOO funniest thing i've seen today2 -
RAD_Fitness wrote: »Squats and RDL's. Focus on the contractionnnnn
i do focus on the contraction so much but since i'm quad dominant, sometimes it's harder
i think maybe it's because i don't do any glute activation workouts before doing squats and other workouts?? 0 -
If your but looks square it could just be because you have high hip bones, everyone is shaped differently.2
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AshleyAquino wrote: »RAD_Fitness wrote: »Squats and RDL's. Focus on the contractionnnnn
i do focus on the contraction so much but since i'm quad dominant, sometimes it's harder i think maybe it's because i don't do any glute activation workouts before doing squats and other workouts??
I will say. It has only been a year. It takes a lot more than that to fill out the glutes for some people. It can take years doing multiple bulk cycles to build them. Glute activation can help but if you want to keep progressing, patience and perhaps a bulk at some point can help.
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AshleyAquino wrote: »RAD_Fitness wrote: »Squats and RDL's. Focus on the contractionnnnn
i do focus on the contraction so much but since i'm quad dominant, sometimes it's harder i think maybe it's because i don't do any glute activation workouts before doing squats and other workouts??
When you're doing squats, try and think about digging your heels in, and pulling the ground back with your toes and pushing your knees a bit outward. Once you learn the feeling of the contraction, it becomes easier and easier to replicate overtime. Some muscle groups are harder for different people.1 -
AshleyAquino wrote: »JerSchmare wrote: »Sponge Bob would approve.
LMAOO funniest thing i've seen today
When you start feeling self conscious just remember Sponge Bob approves2 -
AshleyAquino wrote: »i just get so insecure about it, i feel like people are (negatively) looking at my bum from the back when i'm at the beach or something lol
pushy question: if you did ever get to where you didn't feel insecure about that, do you think you'd start worrying about what they think of some other part of you? not my business, just a thought. it usually annoys me a lot when people say glib things like 'love you just the way that you are!' but on the other hand, you don't want to spend your whole life chasing after other people's opinions of you.
a couple more practical thoughts:
- ime pictures never really show shape because they don't move. i don't see muscles pop until they get activated. so there's that to think about while you're walking away from those people who worry you. and remember: a moving target is also harder to judge
- maybe what you saw isn't really your bikini shape? i've got pants that i thought were normal, but come to find out they must have spandex in them. parts of me end up in places they don't stay in when the pants come off.
- quad dominance is really annoying because it's hard to keep them from taking over your squats. you could try gentle stretching or foam rolling before you lift to deactivate them a little and give your glutes more of the action.
- i'm not especially interested in what mine looks like, but fwiw i do seem to stockpile my most stubborn fat at the top of my hips. but otoh, i've been told by bodywork people that i have 'crazy strong' glute meds, and for some reason that makes me proud because it doesn't seem to be what they expect.
on the morale side of things: i like to go around thinking 'i could probably deadlift you, so sjaddup' at obnoxious people.
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AshleyAquino wrote: »RAD_Fitness wrote: »Squats and RDL's. Focus on the contractionnnnn
i do focus on the contraction so much but since i'm quad dominant, sometimes it's harder i think maybe it's because i don't do any glute activation workouts before doing squats and other workouts??
I will say. It has only been a year. It takes a lot more than that to fill out the glutes for some people. It can take years doing multiple bulk cycles to build them. Glute activation can help but if you want to keep progressing, patience and perhaps a bulk at some point can help.
thank you!! i'm just so impatient when it comes to seeing progress and i have a bad habit of comparing my progress with other people's even though everyone's different
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canadianlbs wrote: »AshleyAquino wrote: »i just get so insecure about it, i feel like people are (negatively) looking at my bum from the back when i'm at the beach or something lol
pushy question: if you did ever get to where you didn't feel insecure about that, do you think you'd start worrying about what they think of some other part of you? not my business, just a thought. it usually annoys me a lot when people say glib things like 'love you just the way that you are!' but on the other hand, you don't want to spend your whole life chasing after other people's opinions of you.
a couple more practical thoughts:
- ime pictures never really show shape because they don't move. i don't see muscles pop until they get activated. so there's that to think about while you're walking away from those people who worry you. and remember: a moving target is also harder to judge
- maybe what you saw isn't really your bikini shape? i've got pants that i thought were normal, but come to find out they must have spandex in them. parts of me end up in places they don't stay in when the pants come off.
- quad dominance is really annoying because it's hard to keep them from taking over your squats. you could try gentle stretching or foam rolling before you lift to deactivate them a little and give your glutes more of the action.
- i'm not especially interested in what mine looks like, but fwiw i do seem to stockpile my most stubborn fat at the top of my hips. but otoh, i've been told by bodywork people that i have 'crazy strong' glute meds, and for some reason that makes me proud because it doesn't seem to be what they expect.
on the morale side of things: i like to go around thinking 'i could probably deadlift you, so sjaddup' at obnoxious people.
tbh i started my fitness journey because of aesthetic reasons, but i do like the idea of being so strong and feeling like a superhero LOL i'm just going to do my thing and hopefully i get over my butt insecurity, maybe it's just my genetics1 -
If your but looks square it could just be because you have high hip bones, everyone is shaped differently.
yeah i think i do, but i'm not quite sure how to check if i really have high hip bones lol and i have hip dips, and i know girls are like "hating" on them but i don't seem to mind them, although i feel like they're one of the reasons why my butt looks square1 -
AshleyAquino wrote: »If your but looks square it could just be because you have high hip bones, everyone is shaped differently.
yeah i think i do, but i'm not quite sure how to check if i really have high hip bones lol and i have hip dips, and i know girls are like "hating" on them but i don't seem to mind them, although i feel like they're one of the reasons why my butt looks square
I have hip digs too, they are also caused by high hip bones0 -
Deads and RDLs are extremely efficient at building glutes/hams.
Squats? Well low bar will utilizes way more glutes than high bar will which is more quads. Both types of squats are secondary to deadlifts in the glute building department, though should be included for other muscles as well a good compliment to deads.
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I don't mean to be a scold. But: Work on accepting your body for what it is.
We all have insecurities, and it is great that they drive us to work in the gym. But they will consume us if we let them.
We work hard to make our bodies look better. You do too. Rejoice in the journey and the accomplishment. Progress has come and more will come.
The work we really need to do -- the work that will really make a difference -- is upstairs!
When you find those thoughts arising: Counter them, with something like "My butt looks better than it did two months ago and better than 95-99 percent of the people who don't go to the gym!"
You look fabulous in that picture!1
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