Squats To Built Up Buttocks Best Bet ?

  • GettingFitter

    Posts: 158

    Mar 22, 2008 1:20 AM GMT
    This is true right, that in order to build up the glutes squat exercises are the best ? ANy other thoughts and ideas are greatly appreciated guys.
  • Squarejaw

    Posts: 1035

    Mar 22, 2008 3:09 AM GMT
    Lunges.

    Deadlifts (especially if you want to work the hamstrings instead of the quads -- I get enough of a quad workout when I bicycle.
  • NYCguy74

    Posts: 311

    Mar 22, 2008 3:13 AM GMT
    I've always found that the hack squat machine leaves my buns burning the next day. Facing into the machine tends to work best.
    My trainer used to have me alternate stepping one foot backwards off the platform and onto the floor. gets you a little deeper into the squat.
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    Mar 22, 2008 3:22 AM GMT
    wow nycguy thanks for the tip. Id never heard of that one, I will have to try that it sounds awesome.
  • DevinWicks

    Posts: 28

    Mar 22, 2008 3:38 AM GMT
    Another exercise to consider which targets the glutes: Lunges. For an added hit to the glutes, try standing lunges where you lunge forward onto an elevated (2 to 4 inches high) platform - steps from Step Aerobics Class work great for this. This will give you a greater flexion at the hip, stretching and loading the glutes even more. One warning: keep your front knee from extending beyond your front toes…especially if you’re knees aren’t the strongest. Added bonus: This is a great closed kinetic chain exercise!!
  • NYCguy74

    Posts: 311

    Mar 22, 2008 3:45 AM GMT
    redbull saidwow nycguy thanks for the tip. Id never heard of that one, I will have to try that it sounds awesome.


    Just remember you're going one leg, so your weight will be less than normal on the machine.
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    Mar 22, 2008 6:39 AM GMT
    The romanian deadlift is a great one for targeting the glutes. Here's a link to an article on the exercise and execution of it:

    http://www.bodybuilding.com/fun/issa63.htm

    I believe there is a short video demonstration of it there too.
  • roadbikeRob

    Posts: 14342

    Mar 22, 2008 3:13 PM GMT
    Squats are definately the best way to build up your rear end but if they are done improperly, it can lead to serious injury. They are the hardest leg excercise that probably is the reason why squats are number 1 because you work your glutes and legs the hardest.
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    Mar 22, 2008 3:15 PM GMT
    Stair mill machine, butt blaster and a bucket of KFC will do the trick!
  • Hunkymonkey

    Posts: 215

    Mar 22, 2008 5:37 PM GMT
    straight-leg deadlifts, squats, regular deadlifts, lunges, roman chair hyper-extensions, reverse leg-lifts with cable. all work.
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    Mar 22, 2008 8:33 PM GMT
    Tip:
    Squats will only really be effective for your glutes if you do low squats. This means that your thighs are parallel to the floor (putting your hamstrings a little past parallel). There is no need to go lower than that. Make sure the weight is channeled through the heels of your feet (curl your toes up if you need to to make sure). Engaging/contracting your core at the low turn-around point will help you move up in weight. Cheers.
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    Mar 22, 2008 9:01 PM GMT
    The squat is the king of power movements. It his 256 muscles with one movement. The deeper the squat the more your glutes will be worked, but a properly done squat movement will develop your glutes.

    The keyword is PROPERLY. I see more people do squats improperly and wonder why their quads or glutes don't develop or they get back injury. Here is how do do a squat correctly:

    * Slide under the bar; place it on the trapezius a bit higher than posterior deltoid, and grasp the bar.
    * SLIGHTLY arch the back, look ahead or straight up, and remove the bar.
    * Step back about 2 steps, and make sure your feet are parallel to each other and facing shoulder-width apart. Bend forward from the hips. Avoid rounding the back.
    * Lower under thighs are horizontal the the floor, then straighten the legs and return to initial position.

    During the entire movement, keep your feet planted on the ground.

    Advanced lifters can do deep squats, which means bringing your thighs slightly lower than parallel to the floor. The best way is to use a bench as the guide for how low you can squat. Unless you are doing very light weight, use a weight belt.

    The mistakes most people make aqre using their back on the way up or not using their quada fully on the way down; the other most common mistake is to not have the feet firmly on the ground (leaning forward). This can quickly cause the back muscles to cramp in pain. It is usually temporary, but it hurts nonetheless.
  • SFTraveler

    Posts: 171

    Mar 22, 2008 9:10 PM GMT
    I absolute agree with tarheel80.

    Squats must be done properly to target the glutes; otherwise you are engaging other muscles and wasting your time.

    Don't just mimic what you see others doing in the gym; most of them are doing it incorrectly. This is an exercise for which you should get guidance from a certified personal trainer who knows about kinesiology.

    It wasn't until I got a good personal trainer that I really felt the burn in my glutes.

    Good luck!
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    Mar 22, 2008 9:31 PM GMT
    weighted lunges!, the longer the lu the more of the glute workout, the shorter the lunge the more quad workout.
  • CurvDkBlkTop

    Posts: 30

    Mar 24, 2008 9:18 PM GMT

    All the Leg exercises that have been listed
    are absolutely the way to go; no more than 10 reps
    per set per exercise. And of course, you know you MUST keep your calories up. Minimum 10Xbody weight in calories per day if you are working out 4 times a week (Eat as CLEANLY as possible).

    One exercise that I haven't seen anyone mention (maybe I missed it) is HEAVY leg presses. I used to only do Squats and Deadlifts, but I really got a GLUTE SWELLING goin on when I added 4 sets of 5-7 reps of Leg Presses.
    I'm only doing 5 reps of 900lbs for my "heaviest set" but the Presses have made a NOTICEABLE difference.
  • OttawaMike

    Posts: 5

    Mar 25, 2008 8:47 PM GMT
    All of the exercises mentioned are excellent, but (no pun intended!) what works best for me and my Clients are the following, done with all your weight on your heel only, to target best. 1. Single-Leg Leg Press, with your foot high and just off-centre of the foot-plate. 2. Split Squat with a Smith Machine, one foot up on a bench behind you. 3. Single-Leg Hack-Squat Machine, facing out. If your Glutes don't respond to these, add weight and drop reps to 4 or 6, and do 4 to 6 sets.

    If you aren't quite sure what these "directions" are, send me a note and I'll clear up/change the wording for you. Rule # 1 "Always keep your weight on your heel."
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    Mar 26, 2008 3:27 PM GMT
    So what would be good options for people like myself, with bad knees? I can do squats usually with no problem, but "single-knee" exercises, like lunges, cause pain -- any suggestions?
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    Mar 27, 2008 6:39 PM GMT
    I've tried them all on myself and clients. Squats only engage the glutes as a support muscle. Try the other stuff for more direct engagement. Lunges and REVERSE lunges are great. The trick is to keep your weight on your heels and lean forward slightly. For a really good one try one-legged squats:

    Stand with your back to a bench about two feet away. Hold a barbell on your shoulders - start light! Reach back with one leg and rest that foot on the bench. Now squat with the leg you're standing on. Weight on your heel, hips square, let your body lean forward as you go down to about the level of the bench. Focus on your butt as you do these. Feel it? I thought so. Do them slowly, you'll feel it more.
    Let me know what you think.
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    Mar 27, 2008 6:55 PM GMT
    holyrust saidI've tried them all on myself and clients. Squats only engage the glutes as a support muscle. Try the other stuff for more direct engagement. Lunges and REVERSE lunges are great. The trick is to keep your weight on your heels and lean forward slightly. For a really good one try one-legged squats:

    Stand with your back to a bench about two feet away. Hold a barbell on your shoulders - start light! Reach back with one leg and rest that foot on the bench. Now squat with the leg you're standing on. Weight on your heel, hips square, let your body lean forward as you go down to about the level of the bench. Focus on your butt as you do these. Feel it? I thought so. Do them slowly, you'll feel it more.
    Let me know what you think.


    WHere did you come up with the statement "squats only engage the glutes as support muscle"? Look at any strength training anatomy book or instructor...properly done squats hit the glutes directly, along with other muscles.

    If all one is doing is to work the glutes to get a better bubble butt, then by all means do lunges. But don't discount squats as an overall movement that will hit more muscle groups.
  • SoDakGuy

    Posts: 1862

    Mar 31, 2008 2:16 PM GMT
    Squats, lunges, being a catcher, leg presses, box jumps, bicycling, spin class ... they all help.
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    Mar 31, 2008 2:30 PM GMT
    Spanking works the glutes quite well.

    And you've all been very bad boys.

    K

    PS I kid. Spanking only engages the glutes as a support muscle.
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    Mar 31, 2008 4:45 PM GMT
    iguanaSF said

    PS I kid. Spanking only engages the glutes as a support muscle.


    icon_lol.gif

    Best thing I've heard all day!

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    Mar 31, 2008 5:00 PM GMT
    I seem to actually feel the most gluteal involvement relative to the other muscles involved when I do smith machine squats with my feet planted much further forward than I would be able to with a free bar. It lets me concentrate on using my glutes because I don't have to involve the rest of the muscles for balance as much. I'm not sure if you trainers would agree with me, but it seems to work because my glutes are almost too sore to sit on the next few days while my quads and hamstrings don't feel nearly as tender.