What can a girl do to get a fuller/rounder ass?

[Randy_Spears]

I was thinking wide stance squats and wide leg presses both with heavy weight. Any ideas?

 

[Vortexx]

on top of that, deadlifts, stiff legged deadlifts and heavy lunges,
leg abductor/adductor machine

 

[FitFossil]

Also sprints and plyometric training

 

[Realgains]

Squats ....until the tops of the thighs are parallel to the floor and thats pretty deep. Very deep leg press with feet high up on the platform. You don't need the wide stance but some women cannot squat well unless their stance is pretty wide due to their long legs to torso ratio...unlike men that are the exact opposite, that is , short legs to torso.

I wouldn't waste my time with lunges or any isolation work.

RG

 

[Arioch]

Also sumo deads, ham-glute raise, pull throughs, reverse hypers.

 

[BigEasy]

Ahh, full and round on a low BF BB type is impossible without the genes as mentioned by Spatts.

Obviously, a cut and lean muscular glute isn't round nor full. So that means it has to have a generous distribution of body fat.........or implants. (Yes implants. Trust me, you probably don't wanna know.)

 

[Realgains]

Ahh, full and round on a low BF BB type is impossible without the genes as mentioned by Spatts.

Obviously, a cut and lean muscular glute isn't round nor full. So that means it has to have a generous distribution of body fat.........or implants. (Yes implants. Trust me, you probably don't wanna know.)

I don't know about that....my wife had the classic flat NO BUTT that many asian women have but with a year of heavy squats and deep leg presses she has grown a nice round and full BUTT....she also did stiff leg deads.

I don't think the genetic butt is as important as the genetic calves...now if you don't have some calves to start there really is dick you can do as this area has far less muscle tissue than the butt.

RG

 

[makedah]

I wasn't flat, but running and squats gave me more curve.

 

[Redballer32]

One and a quarter squats along with lots of sprinting did it for me. You can set your drink on my ass I'm proud to say.

 

[VooDoo Lady]

"One and a quarter squats" What are one and a quarter squats?