lower back and top of butt exercises

  • Posted by a hidden member.
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    Nov 11, 2010 5:09 AM GMT
    hey guys, this is a problem for me. I do lots of squats and leg lifts and I still have a tiny ass. genetically I have a small butt that fits in the palm of your hand. yet, i really want to work on lifting and toning. what are some good exercises to work the top part of your butt and lower back? Can anyone help?
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    Nov 11, 2010 5:40 AM GMT
    Study your anatomy chart, then, target the muscles you wish to develop.

    For a big, muscular, posterior, squats will help. For erectors, and glutes, as well as hamstrings, stiff leg deadlifts are very effective.

    Step ups are good, too.
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    Nov 11, 2010 5:44 AM GMT
    Good-mornings. I don't do them though- self-esteem issues.
    You're essentially stuck with what you got- There's always surgery, but those things look so fake/unnatural.
  • timmytwister

    Posts: 169

    Nov 11, 2010 5:50 AM GMT
    DanceNFightR saidI do lots of squats and leg lifts and I still have a tiny ass. genetically I have a small butt that fits in the palm of your hand. yet, i really want to work on lifting and toning.


    I think we need pictures to fully understand your problem...icon_twisted.gif
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    Nov 11, 2010 5:53 AM GMT
    timmytwister said
    DanceNFightR saidI do lots of squats and leg lifts and I still have a tiny ass. genetically I have a small butt that fits in the palm of your hand. yet, i really want to work on lifting and toning.


    I think we need pictures to fully understand your problem...icon_twisted.gif


    Ditto.
    If your butt fits the palm of my hand, how is that a problem? icon_wink.gif
  • Posted by a hidden member.
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    Nov 11, 2010 1:42 PM GMT
    Lunges.
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    Nov 11, 2010 1:56 PM GMT
    i am unable to relate to your problem. icon_rolleyes.gif
  • Posted by a hidden member.
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    Nov 11, 2010 2:20 PM GMT
    DanceNFightR said... I have a small butt that fits in the palm of your hand...


    more than a handful or a mouthful is a waste
  • Mikeylikesit

    Posts: 1021

    Nov 11, 2010 2:28 PM GMT
    I need visuals in order to give a proper ASSessment and diagnosis....icon_eek.gificon_wink.gificon_lol.gif
  • TexasBoeuf

    Posts: 68

    Nov 11, 2010 5:58 PM GMT
    Deadlifts! Regular and straight legged. Will hit the lower back like never before. Lookup how powerlifters squat...it targets the glutes and low back much more than bodybuilder squats. Lunges, good mornings...posterior chain work.
  • ArmsandLegs

    Posts: 125

    Nov 11, 2010 8:33 PM GMT
    google search "glute activation"
  • Posted by a hidden member.
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    Nov 11, 2010 8:36 PM GMT
    http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/14/muscle/glutes
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    Nov 11, 2010 8:39 PM GMT
    Hyperextension, lunges, leg press with feet positioned at the very top of the pad, squats(smith machine) with feet positioned further forward from your body all and help in some cases
  • fitartistsf

    Posts: 638

    Nov 11, 2010 9:09 PM GMT
    Just did Back on Wednesday night.... targetting lower back, upper glutes (butt)... Hyper-extensions!

    But when laying over the pads, splay out your feet so they are pointing out. And have your legs slightly bent, so as NOT to target the hamstrings and lower legs... you should NOT feel anything in your legs... rise from the lower position (face facing the floor) to ONLY 90 degrees, (perpendicular to the floor) DO NOT extend up beyond that, regardless of the name of the exercise you will not rise above the 90 degree plane, you can seriously hurt your back if you do.... for some resistance, start with a light weight, say 25 pounds, and try to do 15 reps, SLOWLY... use more weight as you progress... (I'm up to 3 - 45 pound plates, 15 reps...) if done correctly, you will feel a tightness in your lower back, just above the glutes, and the rear part of the obliques...
  • binning

    Posts: 39

    Nov 11, 2010 11:46 PM GMT
    Deadlifts! Avoid straight leg and locked knees to prevent injury.
    Heavy sumo squats.
    Wide stance on leg press (similar effect to sumo only more control of
    movement)
    Bulgarian split squat.
    Hyperextension.
    Also try side movements. Have you noticed how hot speed skater asses are? Try lunges where one leg is placed behind the other. A Weight is held in front (dumbell or kettlebell are great). The movement mimics that of a speed skater and it works around the glutes, hams, lesser extent quads (unless you start rolling onto the balls of your feet) and also assists to strengthen around the hips which is handy if you're trying to minimize the swish and sway in your hips when you walk...

    Also walk up stairs two at a time - instant walking lunge!

    Ps. All this will be useless if you don't extend out of squat movements with the pressure going through the heel. If you roll onto the balls of your feet as you press out, the glutes do less and your anterior tibialis and quads kick in.
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    Nov 12, 2010 6:02 PM GMT
    Lostboy saidi am unable to relate to your problem. icon_rolleyes.gif


    Lostboy you lucky bastard. icon_lol.gif Thanks guys, I'm going to add these into my routine and when my ass is smokin big. lol. i'll post some before and after pics.
  • Posted by a hidden member.
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    Nov 12, 2010 6:25 PM GMT
    You should try some yoga. Downward-dogs will make your ass and legs reallll nice. icon_biggrin.gif
  • Moishendlishu...

    Posts: 435

    Nov 12, 2010 6:31 PM GMT
    I did good mornings yesterday during abs and lower back...those fuckers hurt. I highly recommend them.
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    Nov 13, 2010 1:08 AM GMT
    Buffhunk64 saidEveryone fails to recognize that one cannot fight genetics...no amount of exercise, type, quality, etc....will change a muscle that is genetically programmed to be a certain size. Marathon runners cannot be NFL running backs and NFL running backs will never win marathons...it's genetics.


    that is very true but you can always try to work with what you got and make it the best it can be.
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    Nov 13, 2010 1:14 AM GMT
    Buffhunk64 saidEveryone fails to recognize that one cannot fight genetics...no amount of exercise, type, quality, etc....will change a muscle that is genetically programmed to be a certain size. Marathon runners cannot be NFL running backs and NFL running backs will never win marathons...it's genetics.


    Maybe - but if a marathon runner incorporates the training techniques of a NFL running back, they'll look less like a marathon runner and more like a running back. And vice versa.

    Others have already stated what I was going to add - deadlifts and stiff leg or romanian deadlifts seem to hit the spot where the lower back and glutes meet as do hyperextensions.
  • neosyllogy

    Posts: 1714

    Nov 13, 2010 1:16 AM GMT
    A1EX saidGood-mornings. I don't do them though- self-esteem issues.

    ...joke ?
  • neosyllogy

    Posts: 1714

    Nov 13, 2010 1:22 AM GMT
    Buffhunk64 saidEveryone fails to recognize that one cannot fight genetics...no amount of exercise, type, quality, etc....will change a muscle that is genetically programmed to be a certain size. Marathon runners cannot be NFL running backs and NFL running backs will never win marathons...it's genetics.


    As someone who does plenty of genetics for a living allow me to say that's just dumb.
    Seriously, a little bit of information is a dangerous thing... icon_rolleyes.gif
    Regardless, whatever limits there may be, fuckin' fight 'em. The body is dynamic and adaptive. Many "natural" attributes are so not because of some directly coded primitive that,s fore example, says "small butt", but small biases to the way your body functions that have kept you from engaging those muscles as much in day-to-day life for example. What limits people have are generally to complicated to guess, especially if a person hasn't been stressed in many ways related to attribute of interest.
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    Nov 13, 2010 1:30 AM GMT
    Lostboy saidi am unable to relate to your problem. icon_rolleyes.gif



    yep. i can't relate either; my butt has it's own zip code. fortunately, it works on my body.

    however, to try target your gluts more specifically, try this:

    lying on your side, if your legs are aligned with your torso (at 0 degrees from centerline), shift your top leg backward with locked knee and toes parallel to the ground (and facing forward) by about 20 degrees. keep your hips stacked on top of each other.

    then lift this shifted leg up, by leading with your ankle as high as you can raise it. that burning sensation in your butt you'll feel should be glut medius/glut minimus. the weight of your leg will initially be enough; as you get stronger, invest in ankle weights. i think you'll enjoy the results. if you don't, well, i tried.

    good luck. if doesn't make sense, send an email to me and i'll try to elucidate further.
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    Nov 13, 2010 6:23 AM GMT
    Those with lower back, knee and balance/stabilization problems will find the Buttblaster safe and effective:

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    Nov 13, 2010 7:36 AM GMT
    Buffhunk64 saidEveryone fails to recognize that one cannot fight genetics...no amount of exercise, type, quality, etc....will change a muscle that is genetically programmed to be a certain size. Marathon runners cannot be NFL running backs and NFL running backs will never win marathons...it's genetics.


    LOL! Misconception at its best!