I really need help with my ass...

  • Posted by a hidden member.
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    Mar 10, 2012 2:18 AM GMT
    How does one build an ass that looks like this:

    http://topnotchass.tumblr.com/post/18710324249

    i have issues when targeting my glutes whenever I workout.icon_redface.gif
    What are some excellent glute/ exercises?

    I'd really appreciate it even more if someone could hook me up with a workout
    for my back and butt.RESIZED TEXT GOES HEREicon_wink.gif

    much thanks.
  • Posted by a hidden member.
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    Mar 10, 2012 2:38 AM GMT
    I thought this thread was gonna be about something like this:

    donkey.jpg
  • Posted by a hidden member.
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    Mar 10, 2012 3:00 AM GMT
    sorry lol
  • Posted by a hidden member.
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    Mar 10, 2012 3:17 AM GMT
    heavy weight, lower rep full range of motion squats and deadlifts.

    Gluteal gold.
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    Mar 10, 2012 5:13 AM GMT
    Gluteal platinum:



    With proper form as demonstated in the vid, it's also perfect for people like me with knee and back injuries and balance/stability issues (which are better addressed through yoga) for whom lunges, squats, deadlifts, PDX90, bootcamp, bosu ball and body weight exercises would be problematic.
  • werdnandrew

    Posts: 24

    Mar 10, 2012 10:39 AM GMT
    When YOU have a body like that who gives a fuck, damn. I tend to like smaller butts. Better to fit in your hand and on your lap haha.
  • HndsmKansan

    Posts: 16311

    Mar 10, 2012 11:22 AM GMT
    I'm ;pretty lucky, I have a nice ass and I work hard to keep it that way....

    I work my glutes through squats and leg presses.... and I work it.
    Part of it are good genetics, but you can certainly improve whatever you have.
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    Mar 10, 2012 11:45 AM GMT
    tumblr_lx77inZNcB1qcl13oo1_500.jpg

    That ass is amazing seriously..

    I don't necessarily do isolatory exercises which specifically target the glutes. I just do squats and then go below parallel. The gluteal muscles are hip abductors and extensors, so you should do those kind of exercises. The hip flexor/extensor and leg abductor and adductor are good too.
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    Mar 10, 2012 11:47 AM GMT
    Walking Lunges with dumbbells is a great way. When you go down, go slowly and then hold for a second or two. Also leg press and squats!
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    Mar 10, 2012 2:06 PM GMT
    I´ll work your ass out for you icon_wink.gif

  • Posted by a hidden member.
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    Mar 10, 2012 2:14 PM GMT
    Lux_ saidtumblr_lx77inZNcB1qcl13oo1_500.jpg

    That ass is amazing seriously..

    I don't necessarily do isolatory exercises which specifically target the glutes. I just do squats and then go below parallel. The gluteal muscles are hip abductors and extensors, so you should do those kind of exercises. The hip flexor/extensor and leg abductor and adductor are good too.


    Um...what's that white stuff all over it.......icon_question.gif

    Krispy Kreme sugar? Peruvian flake?
  • Posted by a hidden member.
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    Mar 10, 2012 2:20 PM GMT
    Squats and lunges of course. But make sure you have great form before going to high weights so that you don't injure your back. Also, everyday life is great for toning your ass-- use the stairs, park at the far end of the lot, try to do errands on foot instead of driving.
  • Posted by a hidden member.
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    Mar 10, 2012 2:36 PM GMT
    Bicycling!
  • Posted by a hidden member.
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    Mar 13, 2012 2:19 AM GMT
    thank you all so far! I think it's all in my head though because my friends tell me I have a nice one,, hahaha I should post pictures, ey? icon_wink.gif
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    Mar 13, 2012 2:30 AM GMT
    turbobilly said

    Um...what's that white stuff all over it.......icon_question.gif

    Krispy Kreme sugar? Peruvian flake?


    Man, that nasty shit is all over San Diego!!! It's CRACK!!! No, wait, it's IN THE CRACK whenever I get back from the nude beach...
  • jessetriguy

    Posts: 339

    Mar 13, 2012 2:49 AM GMT
    9teen saidthank you all so far! I think it's all in my head though because my friends tell me I have a nice one,, hahaha I should post pictures, ey? icon_wink.gif


    Yes you should post a few pictures of your ass icon_biggrin.gif
  • bradsmith

    Posts: 175

    Mar 13, 2012 2:50 AM GMT
    I think you probably need absolutely no help with your ass...and, anyway, it's behind you...look forward, not back! (grin)
  • Posted by a hidden member.
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    Mar 13, 2012 2:52 AM GMT
    I have no tips to offer I just wanna say I LOVE the title of this thread!!!

    icon_biggrin.gificon_biggrin.gificon_biggrin.gif
  • Posted by a hidden member.
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    Mar 13, 2012 2:52 AM GMT
  • Posted by a hidden member.
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    Mar 13, 2012 2:57 AM GMT
    turbobilly said
    Lux_ saidtumblr_lx77inZNcB1qcl13oo1_500.jpg

    That ass is amazing seriously..

    I don't necessarily do isolatory exercises which specifically target the glutes. I just do squats and then go below parallel. The gluteal muscles are hip abductors and extensors, so you should do those kind of exercises. The hip flexor/extensor and leg abductor and adductor are good too.


    Um...what's that white stuff all over it.......icon_question.gif

    Krispy Kreme sugar? Peruvian flake?


    SAND. DUH icon_rolleyes.gif
  • Moishendlishu...

    Posts: 435

    Mar 13, 2012 2:57 AM GMT
    still legged deadlifts are also great for the hams and glutes, you can really feel it working. If you got bad knees like me, the hack squat is a wonderful way to get a full range of motion and heavier weight without messing with your knees to much
  • Posted by a hidden member.
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    Mar 13, 2012 3:09 AM GMT
    I do weight squats and my ass is pretty good.
  • DR2K

    Posts: 346

    Mar 13, 2012 3:12 AM GMT
    Jump squats if you don't want to use weights.
  • binks11

    Posts: 8

    Mar 14, 2012 12:07 AM GMT
    a really easy way is by changing your footing on a leg press. put your feet at top of the foot plate, so that really only your heels will be doing the push. with the line of force through the heels, you create a higher moment at the hip (glutes) vs the knee (quads). concentrate on your glut max contraction as you do this and you should be able to really feel it.
  • Posted by a hidden member.
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    Mar 14, 2012 12:13 AM GMT
    Lunges are what did it for me.