Exercises for flat glutes...

[goldeneye]

Hi everyone,

I have been very happy with my progress overall but my glutes seem to be my most stubborn part! I squat like no tommorrow , do butt blaster and stairs on an incline but have barely seen a difference! Is there hope for me and my pancake ass?

 

[makedah]

How flat are we talking? Flat as a board (a back with a crack in it) or just not as bubbly as you'd like? Butt shape is genetic. I'm not flat by many standards, but I have a D-shaped, trapezoidal (wider at the top) butt instead of the C-shaped "onion" that I wish I had. My cheeks have gotten rounder since I've been squatting (when I was running, that also helped). But try as I might, I'm never gonna have glutes like BronzedGoddess!!!

 

[VeggieLifterChick]

What has been working for me lately are straight leg deadlifts and split-leg squats (like a lunge except you stay in that position and move up and down for reps instead of stepping back inbetween). Good old fashioned properly-executed squats helped me improve as well.

 

[FitFossil]

This is my most stubborn area, but I'm seeing some real progress from the following:

stiff-legged deads
regular deadlifts
squats
sprints
plyometrics

Also, the rowing machine - nearly forgot about that. Push from your HEELS - make sure you do that when you do the stairs too.

I'll have to try VLC's split squats too.

 

[JJFigure]

Exercises that build glutes; hmmm, let see...

Squats (heavy and breaking parallel, nat)
BB lunges (heavy - 4 rep range)
DB squats (one-leg style)
Glute/Ham raises
Good Mornings (arched back)

and, of course, the deadlifts:
Deadlift
RDL (Romanian)
Stiff-leg

Notice the butt-blaster isn't included in this list...

 

[VeggieLifterChick]

I'll have to try VLC's split squats too.

Please do! I swear my ass has become noticably rounder because of these. I do them with dumbells but I'm sure a barbell across the back/shoulders would be good too.

 

[Nonerz]

box squats...really squeeze your butt at the top

 

[Realgains]

My wife had the classic asian flat ass.........DEEP squats and DEEP leg presses fixed it pronto.

RG

 

[Nonerz]

My wife had the classic asian flat ass.........

That's what I call an "aspirin ass."
...it's flat with a line down the middle!

 

[RottenWillow]

That's what I call an "aspirin ass."

And they take Noassitol pills, right?


RealGains introduced a subject that has kind of been a sore spot for me for quite a while. I'm thinking of race and glute shape. He mentioned that his wife who is presumeably asian has the classic asian flat butt. My biological father was latino and since early childhood by butt has been so round and protuberant it has earned me a lot of lewd and rude comments. Everyone seems to have a strong opinion about it, either they howl about it or viciously criticize it.

Since I'm not a guy I cant say for sure but I think women have more "issues" about their bodies than men. No doubt much of it is societal pressure. Seems like there is always something we are preoccupied with, boobs too small, butt too big, calves too skinny, etc, etc. I think the segment of women who read this board are less prone to this, but still not exempt.
For me personally it is the Jennifer Lopez example. It seems it is constantly mentioned in the media how much better her butt is now that it is smaller and less "ethnic". And then people try to suggest it is still big! Yeah big compared to whom?? Julia Roberts?

Just the idea of designing a workout to increase glute size makes me cringe. Reading this thread makes me realize how sensitized I have been to societal pressure to have a smaller behind. I just want to choke people who in their ignorance assume a big butt must also be a fat butt. And also, if you have a big butt you must be kind of a hoochy.

Sorry if I seem to be misappropriating the board for a personal diatribe.

Maybe other ladies have thoughts they might want to share?

 

[Fyre]

Deep squats will do wonders for you butt! I'd also include lunges in there as well.

 

[Nonerz]

Sorry anya, but I think a nice curvy butt is much nicer than a non-existent one!

 

[Deleted member 33117]

Wow, ignore the advice to do the cute little exercises. Stick to HEAVY deep, squats, deep leg presses and HEAVY stiff legged dead lifts. I wish I could make my glutes a bit smaller. My butt is too big, any advice? I don't want to stop doing heavy stiff legged deads, I need them for hamstring development.

 

[spatts]

SPRINT

 

[wend]

Anya, you're right that ethnocentrism is ugly and has made more than one woman question her beauty (or even her worth).

Personally, I think the fact that so-called journalists are spending ink discussing ANYONE's ass is pretty disgusting. Like there aren't real issues in the world to be dealt with. Sheesh.