Need proper full buttock exercises to shape =)

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    Jul 22, 2008 1:24 AM GMT
    I want to achieve a nice booty. and get those sexy muscles that extend kinda up my back. can anyone help a brotherrr thanks
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    Jul 22, 2008 1:45 AM GMT
    Working with kettlebells is good for the gluts and lower back....

    unfortunately, RJ's article on kettlebells sucks! ...are ya listening RJ?

    Get hard and lean with kettlebell training
    http://www.realjock.com/article/121/
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    Jul 22, 2008 1:55 AM GMT


    I get my butt workouts every night that I go out. Lol. I end up dancing on a stage usually. Lol. Has turned into a great, muscular ass. Lol.
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    Jul 22, 2008 1:59 AM GMT
    Squats, front squats, lunges will be your best bet.
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    Jul 22, 2008 2:08 AM GMT
    ChicGymGeek saidSquats, front squats, lunges will be your best bet.


    "your best bet"??? ...are you dissing my kettlebells? ... icon_eek.gif ... icon_evil.gif
  • ShawnTX

    Posts: 2484

    Jul 22, 2008 2:23 AM GMT
    You have great kettlebells Cas!
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    Jul 22, 2008 2:23 AM GMT
    I've been trying to turn my bubble butt muscular for ages.... guh!

    I've done lunges and I've done squats, not done the KBs though, I'll start on that stat, lol,

    but seriously anyone here that gone from bubble->muscle with a routine? please share!!



    ps
    dancing sounds great, but its not something i can really do at the moment.


    thx
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    Jul 22, 2008 4:58 AM GMT
    There's no magic on this one. ChicGymGeek's right on: squats and lunges. Deep squats and lunges, to maximize the extension of the glutes.

    But the butt is a lot more like abs and calves than biceps, in that factors other than just glute training are also very important determinants of shape. Like abs, in that the amount of fat in your butt, upper legs, and lower back makes a huge difference, and of course it can't be spot reduced. Like calves, in that genetics have a fair amount to do with butt topology.

    This should be obvious, but the item you're squatting or lunging doesn't matter much. Kettlebells are a nice change of pace and the different dynamics of their weight and motion can engage the core and other muscles differently, but squatting is not an exercise where that comes into play significantly.

    And club-style dancing is light cardio, but unless you're a b-boy or other serious type, don't expect it to produce muscles all up your backside.
  • GQjock

    Posts: 11649

    Jul 22, 2008 6:56 AM GMT
    The guys are right...
    there is a genetic component to having a hot butt

    But... One "T"

    you can improve the one you have
    by using lunges
    pound for pound these exercises are the best for getting you that butt that all the guys will clamor for icon_wink.gif
    Here's a modification a trainer once gave me
    when lunging....don't do it in place
    lunge across the room step by step
    the glutes are a set of muscles that help to propel you forward so by doing that you're implementing them more
    also... when lunging
    don't just bring one foot to meet the other
    extend it out and take a giant step forward
    I call it the space walk... it Really works the glutes better
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    Jul 22, 2008 7:05 AM GMT
    ShawnTX saidYou have great kettlebells Cas!

    Do you even know what a kettlebell is? ... harumpf ... icon_rolleyes.gif
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    Jul 22, 2008 7:59 AM GMT
    Caslon5000 said
    ShawnTX saidYou have great kettlebells Cas!

    Do you even know what a kettlebell is? ... harumpf ... icon_rolleyes.gif


    That kettlebell exercise is dangerous. I do it at the gym but I always end up hitting myself in the head. It's great for the shoulders thou. But i have to use a dumbell because my gym dosn't have kettlebells icon_neutral.gif
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    Jul 22, 2008 8:55 AM GMT
    wkaondub saidI want to achieve a nice booty. and get those sexy muscles that extend kinda up my back. can anyone help a brotherrr thanks


    1) Don't be afraid of Barbells and Free Weights - The more muscles stimulated the better. Machines and Cables do restrict your path of motion which doesn't help much in stressing the muscles that stablize you. In otherwords, the more muscles working, the more effect you'll have.

    2) Don't be afraid of packing weight on the free weights. Doing 50 lbs everyday isn't going to build those muscles. Make sure you're increasing the weight or the volume regularly.

    Squats: You must fully sit into the squat, such that you feel your thighs and glutes be the only force that pushes you back up. Focus more on making your Glutes work to push you up after squatting down. Barbell Squat Details

    Lunges: Same idea. Make sure your Glutes are the force bringing you to an upright position. That means your strides must be far to engaget your glutes. Barbell Deadlift Details

    Deadlifts: While the focus is usually on building the lower back (which you wanted) and the hamstrings, the Glutes are engaged when you reach the top of the deadlift and lock out. That's when your Glutes take over in controling your downward motion for a little bit of the process. Barbell Deadlift Details

    Glute Kickback/Hip Extension: This could be done with just your body weight, ankle weights, or your gym may have a machine that does this. If your gym has the machine, I suggest you make good friends with it. I hear it does wonders (and I'll find out in a couple of weeks of it works for me too haha).Hip Extension Details

    As far as number of sets, number of reps, tempo, rest periods etc... we can go into that later icon_biggrin.gif
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    Jul 23, 2008 8:34 AM GMT
    thanks for all your help boys,
    im interested in what kettlebells are. tho i ll try the deep squats, i used to be pretty muscular. but i went to school and lost some fat and some muscle now i want to tone up.
    anything else some vet. would suggest for a young butt ;)
  • Tyinstl

    Posts: 353

    Jul 23, 2008 8:57 AM GMT
    In2LectualBlkMan said

    I get my butt workouts every night that I go out. Lol. I end up dancing on a stage usually.


    Totally not what I was thinking.