butt exercises that help??

  • paullie_l

    Posts: 15

    Jul 29, 2010 3:51 AM GMT
    so i've really been struggling to get my butt in a better shape. in gym, everything else is going great, but i'mreally struggling with my butt to get it firmer... ANY HELP??? SUGGESTIONS??
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    Jul 29, 2010 4:04 AM GMT
    Squats, Lunges, and running...
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    Jul 29, 2010 4:06 AM GMT
    rowman saidSquats, Lunges, and running...

    indeed, they work wonders.
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    Jul 29, 2010 4:46 AM GMT
    You can have part of my boo-tay. It's irritating not being able to fit into jeans...that are designed for those with NO ASS icon_mad.gif
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    Jul 29, 2010 4:51 AM GMT
    I dont know what you call them in english, but do this one down here:


    Basis20080315TexelIrisFaberBruggetjeTran


    The trick is not to push the back up, but the butt, and to go from the floor into it slowly and back down, like reps
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    Jul 29, 2010 4:54 AM GMT
    amar_m saidI dont know what you call them in english, but do this one down here:


    Basis20080315TexelIrisFaberBruggetjeTran


    The trick is not to push the back up, but the butt, and to go from the floor into it slowly and back down, like reps


    This shit's hard. If you have a back injury or a weak core, work up to this by doing bridge. Yoga people call this the "wheel". It puts tremendous pressure on the wrists and lower back, if you don't have the core strength.

    Amar - I'd like to see you do this. I bet you're flexible icon_razz.gif
  • trvlmscl

    Posts: 136

    Jul 29, 2010 4:54 AM GMT
    My favorite butt killer is doing single-leg squats on a Smith machine, with your idle foot elevated on a bench behind you, like this:

    http://www.youtube.com/watch?v=BFTggjJ-W-A
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    Jul 29, 2010 5:01 AM GMT
    deep squats, lunges, Bulgarian split squats, hip extensions on all keep heel pressure and make sure your knees do not go over your toesicon_exclaim.gif
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    Jul 29, 2010 5:15 AM GMT
    atpcp said (...) make sure your knees do not go over your toesicon_exclaim.gif


    That's actually VERY important. If your knees are tracking your toes, you're doing the move wrong.

    As a trainer friend continuously points out, when you do squats, you want to make sure you're acting as if you're having a seat on an invisible chair. The glutes will engage as well as your quads and hams. Your back should be straight and at an angle. If you're also looking for core work as well, assume the chair pose and hold for 30 seconds, rest for 10 and repeat 4-5 times. Sounds easy, but it's f├╝chen hard as hell.
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    Jul 29, 2010 7:59 AM GMT
    Wow, never heard the bit about "knees not going past your toes". Makes sense now that I tried it. Thanks.
  • Markebri

    Posts: 110

    Jul 29, 2010 8:35 AM GMT
    Try using a seated leg curl machine if your gym has one.
    hamstrings-exercises-seated-leg-curls.gi

    Your glutes and thighs will get really a good pump as long as maintain proper form while doing each set. Make sure your back is firmly against the seat pad or else you'll cheat your glutes out of the machine's full resistance. Aside from that, squats and lunges are your best friend..icon_lol.gif
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    Jul 29, 2010 9:48 AM GMT
    Squats and lunges.

    There's no need to use a lot of weight when you squat. Use just enough to help you feel that burn.
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    Jul 29, 2010 10:03 AM GMT
    SC_Rider said
    amar_m saidI dont know what you call them in english, but do this one down here:


    Basis20080315TexelIrisFaberBruggetjeTran


    The trick is not to push the back up, but the butt, and to go from the floor into it slowly and back down, like reps


    This shit's hard. If you have a back injury or a weak core, work up to this by doing bridge. Yoga people call this the "wheel". It puts tremendous pressure on the wrists and lower back, if you don't have the core strength.

    Amar - I'd like to see you do this. I bet you're flexible icon_razz.gif


    Its my standard leg exercise... its WAY more intense on the legs and ass than squats and lunges... plus it helps you gain back flexibiliy

    If you have weak wrists, I suggest doing it on your head and shoulders.. Ill upload a vid and post it here if you like
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    Jul 29, 2010 2:42 PM GMT
    Free weight squats and lunges, unless you have knee and/or balance issues. If so, substitute smith squats or single legged leg presses for free weight squats and a butt-blasting machine (many gyms have them) for the lunges.
  • BorderGuy

    Posts: 47

    Jul 29, 2010 3:06 PM GMT

    amongst squats and lunges, don't forget the stiff dead leg lifts! will accentuate your lower back and shape those moundy glutes!!
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    Jul 30, 2010 12:38 PM GMT
    redmcs saidMy favorite butt killer is doing single-leg squats on a Smith machine, with your idle foot elevated on a bench behind you, like this:

    http://www.youtube.com/watch?v=BFTggjJ-W-A


    I have to take off my headphones when I do those, otherwise I can't hear myself (and stop myself from) whimpering like a little girl.
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    Jul 30, 2010 12:43 PM GMT
    atpcp saiddeep squats, lunges, Bulgarian split squats, hip extensions on all keep heel pressure and make sure your knees do not go over your toesicon_exclaim.gif


    The trick for me to do squats and deadlifts is to always make sure that my weight stays on my heels, Once I got that everything fell into place.