Best exercise for butt and under...

2

Replies

  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Squats
  • dmf80
    dmf80 Posts: 60
    My trainer calls them "Bavarians" but they may go be another name. You stand in front of a bench with dumbbells in hand. Extend your leg back and place it up on the bench (shoe laces down). Then do a squat using your front leg (making sure your knee stays over you heel). Adjust the weight to your ability. Then switch legs. Lookout!!!!! The next day you'll be a bit sore.
  • dlwyatt82
    dlwyatt82 Posts: 1,077 Member
    Deadlifts are the key to a killer rear end!

    Not sure about the back of your legs. Other than the machines that have you doing what look like curls with the weight on your heels, I don't know of an exercise that specifically targets those muscles. You don't need a lot of strength there, though (when's the last time you had to pick up something heavy with your feet? For heavy work, legs are for pushing).; walking and running should tone that area well enough.
  • AvsFreak
    AvsFreak Posts: 152 Member
    Squats, good mornings, weighted hyper extensions, Dead lifts and Straight Leg Dead lifts (romanian deads). You can also use the standing and lying leg curl machines.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    My trainer calls them "Bavarians" but they may go be another name. You stand in front of a bench with dumbbells in hand. Extend your leg back and place it up on the bench (shoe laces down). Then do a squat using your front leg (making sure your knee stays over you heel). Adjust the weight to your ability. Then switch legs. Lookout!!!!! The next day you'll be a bit sore.

    bulgarian split squats :)

    Agree with all of the above except for the bit about not using weights because you'll get massive :tongue:

    Also, http://bretcontreras.com/2012/04/a-strong-booty-is-a-healthy-booty/
  • LovelyLifter
    LovelyLifter Posts: 560 Member
    SQUATS!!!
  • marycmeadows
    marycmeadows Posts: 1,691 Member
    lunges, squats, kettlebell swings.
  • erickirb
    erickirb Posts: 12,294 Member
    Just squats? I thought they worked the front of the legs?
    The deeper you go the more glutes and hamstrings get involved. I would also suggest Deadlifts and Stiff legged deadlifts.
  • Escarda
    Escarda Posts: 131 Member
    beach body brazil butt lift!
  • MLeigh18
    MLeigh18 Posts: 120 Member
    Yup. I concur on the squats. Squats are the king of all lifts. Just make sure you go to at least parallel.

    http://www.youtube.com/watch?v=VnV7vEi7Sz8&feature=relmfu

    Here is a good link on the break down of the squat.

    Please don't listen to this kid. parallelism is a joke. squat like you're pooping in the woods. chest up butt down knees out.
  • H_Factor
    H_Factor Posts: 1,722 Member
    Squats, lunges and kick backs!

    ^^ these AND 10-20 second, all out, pushing from your *kitten*, wind sprints (the type that cannot safely be done on a treadmill).
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Squats, putting your weight on your heels works glutes more. Squats putting your weight on your toes works the front more. Pre-fatiguing the quadriceps will help isolate the glutes better too. :)
    Squats should be done through the heels. Pushing off the toes can result in change of form and result in injury an ineffectiveness of the exercise.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • MsQt
    MsQt Posts: 793 Member
    squats, lunges, butt blaster, leg curls, and still leg deadlifts. add weights if you can
  • MelV1
    MelV1 Posts: 31
    bump, great question!
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    My trainer calls them "Bavarians" but they may go be another name. You stand in front of a bench with dumbbells in hand. Extend your leg back and place it up on the bench (shoe laces down). Then do a squat using your front leg (making sure your knee stays over you heel). Adjust the weight to your ability. Then switch legs. Lookout!!!!! The next day you'll be a bit sore.
    Lol, wrong ethnic group. They're called "Bulgarians".

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • docktorfokse
    docktorfokse Posts: 473 Member
    Squats, deadlifts, and good mornings are great for your posterior chain.
  • MrsLVF
    MrsLVF Posts: 787 Member
    Lunges, squats, lateral lunges, step ups. kick backs
  • luvgreen25
    luvgreen25 Posts: 202
    Bump for Youtube links. Thanks.
  • WifeNMama
    WifeNMama Posts: 2,876 Member
    Bump!
  • sunshinesonata
    sunshinesonata Posts: 241 Member
    bump! great thread with tons of good ideas on how to get a great backside!
  • Coco_Puff
    Coco_Puff Posts: 823 Member
    Squats!!!!
  • autumnk921
    autumnk921 Posts: 1,374 Member
    Alright I'll be doing squats and lunges. So with squats I want my butt at close to floor as I can, right?


    HOWtoSQUAT.jpg
  • AwesomeSauce4
    AwesomeSauce4 Posts: 1,062 Member
    bump!! gonna come read all later ;)
  • Jenjaz1910
    Jenjaz1910 Posts: 433 Member
    Oh I agree deadlifts/squats are AWESOME!!! I still hurts to sit on the loo, but my butt has lifted slightly lol x
  • SexyCook
    SexyCook Posts: 2,249 Member
    squats, lunges, butt blaster, leg curls, and still leg deadlifts. add weights if you can

    MsQT Knows her stuff just look at her!!!!
  • CrazyGraciegirl
    CrazyGraciegirl Posts: 227
    :bigsmile: thank you for posting!
  • La_Amazona
    La_Amazona Posts: 4,855 Member
    I do squats, lunges and deadlifts and I can tell a difference!
  • Cindy_Fit4Life
    Cindy_Fit4Life Posts: 147 Member
    The best workout for the booty is the "Brazilian Butt Lift" by Beachbody.com. That workout targets muscles I didn't even know we had. You will see a change in as little as two weeks if you follow the workout calender and not miss a workout! I definitely recommend it!
  • laurcampbell
    laurcampbell Posts: 54 Member
    I bought Brazil Butt Lift DVD and he focuses in on those areas....I actually like the Bum Bum DVD the best. Great moves with no weights. He says the goal is to build the butt without making our legs larger....perfect for me because my legs LOVE to get a lot of muscles.

    I took a lot of these movies and put them in my Zumba class that I teach and I really like it.

    For example: No weights: Squat low, then stand up and push one leg behind you and squeeze butt. There really are a lot of different moves that I can tell focus in on those areas and inner thigh.

    If you can just buy the Bum Bum DVD, I think you would be happy.

    I have been looking at the Brazil Butt Lift DVDs for a while - just trying to decide if they are worth the money??...
  • Cindy_Fit4Life
    Cindy_Fit4Life Posts: 147 Member
    I bought Brazil Butt Lift DVD and he focuses in on those areas....I actually like the Bum Bum DVD the best. Great moves with no weights. He says the goal is to build the butt without making our legs larger....perfect for me because my legs LOVE to get a lot of muscles.

    I took a lot of these movies and put them in my Zumba class that I teach and I really like it.

    For example: No weights: Squat low, then stand up and push one leg behind you and squeeze butt. There really are a lot of different moves that I can tell focus in on those areas and inner thigh.

    If you can just buy the Bum Bum DVD, I think you would be happy.

    I have been looking at the Brazil Butt Lift DVDs for a while - just trying to decide if they are worth the money??...

    It's worth the money! Your booty will thank you for it!

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