Glutes

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    Jun 20, 2007 5:01 PM GMT
    In the past 6 months I've taken to running and cycling, which has been fantastic for the overall conditioning of my legs but doing crap for my ass. I used to have what the boys in the yard call a "bodunkadunc" which seems to get flatter the more I'm toning up. Any recommendations for exercises which can help my ass to come out more???
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    Jun 20, 2007 6:53 PM GMT
    I've kind of noticed the same thing. Since the weather has been clement, I've basically substituted bike riding for legs day in the gym. The cycling program on here does the same.

    I feel as if I need to add some squats to my day of "core" work.
  • fryblock

    Posts: 387

    Jun 21, 2007 3:04 AM GMT
    i take a cycling class, and one move we do(which is suppose dto help the booty) is leaning back but not sitting on the seat, with your body low to the bike.
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    Jun 21, 2007 8:01 PM GMT
    For my butt (glutes) I do three or four sets of lunges then get on the 'butt-blaster.' This is a machine that positions you as though you are kneeling and then you kick out with one leg using weight resistance. After each rep, I stand by the machine and sqeeze the butt cheeks together. Good luck... nothing like a hot butt.
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    Jun 21, 2007 8:05 PM GMT
    Squats will always be my top ass workout. Be careful of the deep squats if you have bad knees however.

    -T
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    Jun 21, 2007 9:02 PM GMT
    Doing squats now but they seem to do more for my quads than my glutes. Maybe I'm doing them wrong?
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    Jun 21, 2007 10:30 PM GMT
    If you go deep on your squats, even with lower weights you will feel the burn in your glutes! For me heavier weights works the quads and lower weights works the glutes.
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    Jun 21, 2007 10:43 PM GMT
    Widen your stance if you wanna enlist yer booty muscles.
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    Jun 23, 2007 6:54 AM GMT
    Try weighted lunges. My ass is still sore from the other day. ha