I need a GOOD butt workout... please

[oicu812 - chargeback]

okay... I'll be honest here... I have always had a case of the gone ass ... I am 5'10", 125lbs... I go to the gym four days a week. I do mostly cardio, and squats and I also do these things I call butt crunches (i am not sure the exact name-- I am not good with that kinda stuff) I do them every night... 4 sets of 25... and I really focus on using my butt to raise myself up and hold it. I have always wanted a nice butt (much like mrspuddles--- nice butt)
Any suggestions?? any help will be much appreciated.... Please keep in mind that I am not very good with all this lingo and terminology I read on here... although I am learning ALOT>>> i just hardly ever post... mostly I read...

I was wondering if you ladies had a workout you could recommend to me... Please...
Thanks....

 

[HANSEL]

I would think Walking Lunges would be a good idea for glute work, you can also hold DB's if it gets too easy.

 

[spatts]

Perhaps doing what you're doing...SQUATTING...only doing them HEAVY for LOW reps, as opposed to a "feel the burn" set.

 

[oicu812 - chargeback]

When you say low reps... about how many do you mean? The only problem I have with doing heavy weights on squats is I have horrible knees... they have been known to give... I guess that is what I get for having such long ass legs

 

[Gladiola]

Ironically I'm trying to figure out how to get my glutes to atrophy b/c they are rock hard (well, under a little extra fat), but too big for my porportions.

Absolutely definitely what made my glutes hard (& grow, but I'm an easy-gainer, did high volume & ate tons of protein - so this is unique to me) was DEEP SQUATS! Heavy (to failure in 5-6 reps).

I was training to do Olympic Weightlifting & that style squat is what I did - feet slightly wider than shoulders, toes out a bit, when in the 'hole' (bottom of squat) knees way out over toes, maintain your arch at lumbar spine, chest up, etc.

You can try mixing in front squats too - that should definitely make a hard butt!

 

[spatts]

When you say low reps... about how many do you mean? The only problem I have with doing heavy weights on squats is I have horrible knees... they have been known to give... I guess that is what I get for having such long ass legs

...check your form.

 

[FitFossil]

So many great butts seem to just be BORN that way, but I believe they can also be MADE. It just takes a lot of work and time. I've been severely lacking in this area, but slowly and surely I am growing a bona-fide BUTT! I've got genetics against me, as my parents both have "aspirin ass" - flat w/a line down the middle. I'll never have a JLo butt, but now there's definitly a nice hump back there.

The following will all help: squats, stiff-legged deadlifts, regular deadlifts, lunges, sprinting, running stadium stairs, plyometrics, and single-legged leg press. I noticed the biggest improvement when I added squats (real ones, not Smith machine) to my routine.

Muscle is what will give your butt size and shape, so lift in the heavy muscle-building hypertrophy rep-ranges (like 8-10 reps) versus the higher "toning" ranges.

You mentioned knee problems, get your squat form correct before attempting anything heavy. Also, have a spotter on hand. Are you doing full-body (inc. legs) training other than what you mentioned? - "I do mostly cardio, and squats and I also do these things I call butt crunches..." Weak knees are often the result of weak legs. Even if you have certain body parts you want to focus on, it's very important to train your whole body to avoid strength imbalances which lead to injury.

 

[Gladiola]

When you say low reps... about how many do you mean? The only problem I have with doing heavy weights on squats is I have horrible knees...

Low reps: 5-6 is good. Anything under about 8 is "low" IMO.

Yes, check form & build up to high intensity - all the while carefully monitoring your joints.

Great post, FF - indeed the knee problems could be due to leg weakness. Remember that strength training increases strength of ligaments & tendons too, so it can help solve the joint issue, rather than letting joints hinder you from strength training.

Unfortunately with simple physics, long legs means squatting a heavy weight will be that much more challenging for you (just leverage)- but you can still squat a weight that's heavy FOR YOU!

I actually found that letting my knees go out over my toes (a big "no-no" in every fitness instructor convention I'd ever attended!) was MORE comfortable & just felt more natural! The Olympic Lifting that really irritated my hip joints didn't bother my knees at all (which are sometimes irritated from hi-impact aerobics & running if I do it too often).

Make sure your knee tracks properly - middle of knee cap should be in-line with your second toe.

 

[vinylgroover]

Here is a link to a site which shows you the name of various 'butt' exercises as well as a visual on how to perform them.
http://www.exrx.net/Lists/ExList/HipsWt.html#anchor169231

 

[The Ranger]

Squats(Heavy), and Lunges....Period.

Ranger

 

[JJFigure]

Come on, Ranger - you don't think deadlifters have the best asses ever? You can't leave deadlifts out of that list. Plus, little things like good mornings, pull throughs, glute/ham raises, romanian dead lifts, dumbbell squats (the one-leg kind) - all of these exercises will work both glutes and hams. If you want a nice view from the rear, you need to focus on both these muscle groups.

I'm tall as well, and have to squat with a wide stance so I don't get a lot of forward lean. So, I've been doing front squats more than regular squats - no lean with a conventional stance, and I practically hit the floor with my butt when I do them.

If you're going to lunge, use a bar and pause them at the bottom - that kills your glutes. You can use more weight with the bar - plus, I always lose my grip on DBs.

 

[The Ranger]

Yes JJ, all those work quite well....I personally think these are the best, and I am quite tall as well, so I know the feeling babe....heh heh heh

Ranger

 

[Puddles]

My butt's roundness is from fat and genetics, pure and simple. I do use the "butt blaster" and leg press maching once a week on leg day. I don't do squats or dead lifts yet...still scared to death of doing that stuff wrong and hurting myself. I need to find someone to train me in propper form so I can get started.

 

[oicu812 - chargeback]

I want to THANK EVERYONE for there very informative responses!!!

When I went to the gym last night, I did heavy squats & really focused on correct form.... It felt great... I am sore this morning... I have did stiff-legged deadlifts before,i think I am gonna start back.. My b/f does them and man-- he has a nice ass!! but he has one anyways--all muscle-- it makes me sick...lol

My bad knees come from birth, and growing five inches in two months my ninth grade summer didn't help any at all. I wore braces on my legs for a long time as a child.

I have my surgery(2nd breast augmentation) March 7, I am going to wait until after that to start my upper body...

Thanks again for all the information... This board is so informative and inspiring....

 

[leancuisine]

let presses on the incline press machine will really target your glutes.

 

[fawnmarie]

My knees wreck my workout too, so I know where you're coming from. They looked up at me and said 'F- you' the day I turned 35...

Anyway... what are you doing squats with?

I was using dumbells for a while, and they always pulled me forward and put the pressure on my knees and quads, and I couldn't feel a thing in the glutes at all.

I finally went out and got myself a barbell so I could rest the weight on my shoulders, which completely changed my center of gravity, redistributed the weight better, and during my first set of squats with it, it was like a completely different movement. The same amount with dumbells that was killing my knees seemed like nothing on the barbell - and I could do massively deep squats that were not possible with dumbells.

The weight was OFF my knees, I could manage my form better and concentrate on using my glutes rather than on protecting my knees. So - if you've been doing dumbell squats, switch to a barbell, even if it appears there is an embarrassingly low amount of weight on it for a barbell. (like on mine) It REALLY took the pressure off my knees and quads.

I also often do slow and controlled donkey kicks with ankle weights, but they must be slow to be of any use.

I am also a terminal victim of "flat butt".

Fawn

 

[wateengedoe2]

Fawnmarie, who cares about the weight on your barbell? Even if you would have to do them with an empty barbell, if the weight is good for YOU, that's all that counts!

I started doing barbell squats a few weeks ago (finally found a gym with a squat rack) and I used the empty barbell for the first sets (17 kg) then moved on to 33 kg. That wasn't easy at all, LOL, but today the same weight went much better. It's just the technique that was (is?) killing me, because I could do 12 reps easily. I'll slightly get the weight up as I get more sure of myself squatting with good form. Also did (regular) deadlifting for the first time today. 43 kg was an easy weight (also 12 reps), but I had to be carefull not to bang off my kneecaps with it

And dumbell squat suck IMHO, just like dumbell lunges they kill your underarms before they do your legs!

 

[VeggieLifterChick]

Hello, my name is VLC, and I too am genetically flat-assed.

I found that squats, deadlifts, and goodmornings made my butt noticably harder/firmer, and that split leg squats with dbells (sort of like lunges) made it higher. I also agree with the low reps recommendations.

I think using a variety of exercises to hit your tush from as many different angles as possible is important.

 

[Realgains]

You want an ass?...... Squat and squat deep and or do deep leg presses pressing with the heels and feet fairly high up on the platform.
Stiff leg deadlifts are good too.

RG

 

[fawnmarie]

Dumbell squats just KILL my knees!

I can really squat deep with the barbell. I also have been doing dead lifts.

It's a drag being booty-deficient. Heck, I wouldn't even mind having more of my fat there. As it is, it settles on the sides above the hip bones.

Well - right now I just lift in my garage and the only ones to make fun of the weight on my bar is my cats. My S.O. wouldn't dare, as he is one of the terminally couch-bound and is starting to look it.

Fawn

 

[oicu812 - chargeback]

I am very lucky to have a S.O. that is very, very into fitness... And is very intelligent when it comes to all this kinda stuff... but sometimes I just want a woman's opinion.... He is very lean, muscular and defined.... He has a hard time putting on weight and I have a hard time keeping it off... if only we could switch matabolisms... lol

 

[fawnmarie]

I love my S.O. very much - but I sort of like having something that is just "mine". I love to lift weights and have for about 20 years. I don't consider myself a "bodybuilder" - I just love the zen and empowerment and meditativeness of working against gravity in an intense way.

I would very MUCH like my S.O. to take better care of himself - especially considering he's much older than me and already has some health issues. I've seen him take much better care of himself, but right now he doesn't seem to be up to the task or motivated or something. I can't even get him to eat right - and he DOES know how.

I'm sure he'll hit a point where it becomes it caves in the back of the skull (like when his boobs become bigger than mine - not really hard to do, unfortunately) and then he'll become obsesesed and obnoxious about it.

Fawn

 

[laddie]

balancing your body

NO SPAMMING PLEASE.

 

[Tatyana]

I have had a big butt most of my life, but what has kept it up, and had me lift it has been:

Free squats - switch between heavy and high volume (lots of reps and sets)

Lunges - I like the smith machine

Stiff Leg Dead lifts

Dead lifts

Back extensions (also seem to work top half of glutes)

I think any of the machines designed to 'blast' your butt are a complete waste of time.