Best Butt Exercises

  • Posted by a hidden member.
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    Jan 14, 2014 1:30 PM GMT
    Can anyone recommend the best butt-firming exercises? Thanks icon_wink.gif
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    Jan 14, 2014 1:42 PM GMT
    Weighted Squats?
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    Jan 14, 2014 4:40 PM GMT
    kiwiLifter saidDo squats in a power rack.

    If your gym doesn't have a power rack then it is not a mens gym. They do not believe that men should be strong, find anther one.

    Actually you say butt firming? Squats will give you a big bubble butt, if you just want to "tone" maybe you should stick with a womens gym franchise like "Contours" icon_lol.gif



    Haha I think you're right. I started improving on my weighted squats and deadlifts, and my butt has seem to got bigger. I have even had some girls comment on it at work (they want the D. Too bad).
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    Jan 14, 2014 4:44 PM GMT
    SUMO SQUATS and SUMO DEADLIFTS. No one wants to do them but everyone keeps asking the same question. Even though there are countless threads asking the same question and the same answers being given, people still avoid doing them like the plague. I don't understand.
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    Jan 14, 2014 5:03 PM GMT
    kiwiLifter said
    JumpMan_Josh said
    Haha I think you're right. I started improving on my weighted squats and deadlifts, and my butt has seem to got bigger. I have even had some girls comment on it at work (they want the D. Too bad).


    The best part of it is your whole body responds to these 2 compound exercises.

    They are core exercise - what are the largest muscles? - the glutes, which are part of your posterior chain which includes other big muscles namely thighs and ham strings. Thats why you can squat way heavier than the weights you do for those silly isolation exercises like cable chest flies the kiddies in the gym are addicted to.

    They should be central to any workout plan. In fact if you do no other exercise it should be squats.

    Make sure your technique is good, they are not complicated exercises but if you are going to lift heavy you need to do it right.





    THANK YOU for explaining that. I have never done weightlifting until recently and when I started Stronglifts 5x5 they explained how these exercises seriously work the whole body! I make sure I include squats in every single one of my workout days (I have rest days in between) and have noticed huge gains all around.
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    Jan 14, 2014 5:34 PM GMT
    kiwiLifter said
    Scruffypup saidSUMO SQUATS and SUMO DEADLIFTS. No one wants to do them but everyone keeps asking the same question. Even though there are countless threads asking the same question and the same answers being given, people still avoid doing them like the plague. I don't understand.


    Guys avoid squats and deadlifts.

    I haven't felt the need to do sumo versions, but they can be used for variation I suppose like front SQ and roman DL.

    The basic squat and deadlift are still first.


    He was asking specifically about "butt" exercises. Regular stance squats and deadlifts do affect the ass area, but primarily hit the quads and lower back. With the Sumo stance, the glutes get much more work. Although it's best to alternate between the two. A variety of stances is definitely the best, but keep in mind that wide stance will hit the glutes more intensely.
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    Jan 14, 2014 5:38 PM GMT
    This is probably unconventional, but I like the glute machine, working on it, I always feel a great burn. As mentioned, squats are good as well, but the glute machine is good to incorporate into your program just to change things up.
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    Jan 14, 2014 7:30 PM GMT
    What's the difference b/w regular and sumo squats?
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    Jan 14, 2014 7:56 PM GMT
    Those with lower back, knee and balance/stabilization problems will find the Buttblaster safe and effective:



    There's no rule that says you can't effectively work your butt with sumo squats using light weight. I only go to about 50 lbs, if that. The abductor machine, with proper form, also really works the glutes. Guys, seriously, all this is on YouTube, all you have to do is research it. Watch THIS video and you'll learn a hell of a lot about glute training:

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    Jan 14, 2014 9:27 PM GMT
    field123 saidWhat's the difference b/w regular and sumo squats?


    With Sumo Squats, just picture a Sumo Wrestler just before they begin a fight. Legs very wide apart, toes pointed slightly outward. Same position for Sumo Squats and Deadlifts.
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    Jan 14, 2014 9:35 PM GMT
    kiwiLifter said
    kiwiLifter said
    eagermuscle saidThose with lower back, knee and balance/stabilization problems will find the Buttblaster safe and effective:


    There's no rule that says you can't effectively work your butt with sumo squats using light weight. I only go to about 50 lbs, if that. The abductor machine, with proper form, also really works the glutes. Guys, seriously, all this is on YouTube, all you have to do is research it. Watch THIS video and you'll learn a hell of a lot about glute training:



    That is a video of a Juice Head, nothing safe or healthy about steroid abuse - and that guy is doing a fuck load to get that gross muscle mary look.


    There is nothing he is doing that is relevant to basic strength training for men.


    eagermuscle you have unremarkable legs from what I see [ it explains why at nearly 6 foot you come in under 200 pound ], typical of that "Captain Upperbody!" mentality that a lot of amateur steroid uses have - you have something to confess?

    If you are not doing heavy dead lifts and squats you are not strong, that muscle mass is non functional shop window dressing.

    Dude - I don't have great legs because I'm over 50, I've only been lifting a few years and aside from bad knees have herniated discs in my low back and neck which make cervical and spinal compression under heavy loads a dumb move. So I do volume training with light weight which legs are less responsive to so my leg workouts are 90 minutes long. I also do volume training because the residual effects of CHEMO have robbed me of my ability to train with intensity. So I even compensate at times with German Volume Training - TEN sets of minimum 10 reps with 1 minute rests between sets - for legs, typically with either free weight squats or leg press - any more would be overtraining. Can YOU do that at ANY weight? I'd rather get "fitness competitor" legs and retain my ability to walk than be crippled with "bodybuilder" legs. Also, because of the residual effects of chemo I'm unable to maintain balance consistently (it's a miracle I can even PERFORM free weight squats with light weight) - that's why I use the buttblaster instead of doing lunges, and done yoga to the point where I can do full splits. (How's THAT for functional.) Reread what I wrote: "Those with lower back, knee and balance/stabilization problems will find the Buttblaster safe and effective."

    As for taking advice from juiceheads just because one uses doesn't mean they don't know what they're talking about, and at the pro level you can be sure they know more than we do. Do you really think you know more about training than them? Did you even watch the part on the abductor where they were discussing the nuances of isolating the glutes, effectively turning that piece of equipment into a glute machine? I tried it last week and they're dead on.

    As for being an amateur steroid user I'll confess that that's a fantastic compliment since I rarely even take preworkout drinks. The worst thing I could do to myself health wise is to artificially speed up my metabolism and hormone levels so steroids, HGH and even testosterone replacement therapy (not that THAT'S a problem) are OUT.
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    Jan 14, 2014 10:00 PM GMT
    The OP asked for "butt firming exercises" which implies his interest was purely aesthetic as the many "How do I get a bubble butt?" threads are: http://www.realjock.com/gayforums?searchtext=bubble+butt

    If he'd asked for "butt functional strengthening and conditioning exercises" THEN my advice would've been different.

    As for detailing my unusual physical condition (and degenerative discs aren't that unusual, and often result from gym injury) I didn't think that was necessary since I kicked off with "Those with lower back, knee and balance/stabilization problems will find the Buttblaster safe and effective."

    Macho posturing and preaching an all-inclusive "go heavy or go home" mantra is completely irresponsible. What if someone takes your advice and blows their back out?

    But please let's not turn this thread into a powerlifter versus bodybuilder clusterfuck unless you be trollin'. Both have completely different goals and training methodologies (compound v. isolation, for example).
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    Jan 14, 2014 10:09 PM GMT
    Don't forget the mani pedis.
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    Jan 14, 2014 10:10 PM GMT
    Anyone who lifts weights of any kind needs to understand a few things. Number one, some people have disc issues. An injury does not make one less manly. In fact, any physically active person will eventually have some sort of injury. Implying someone is less of a man because they are forced to use a different approach is ignorant. It should be common sense that not everyone can do squats and deadlifts in the traditional way. This is a discussion about exercise - there is no need for hatred or belittling someone because they have an injury.
  • RGW94

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    Jan 14, 2014 10:13 PM GMT
    Two beach balls.
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    Jan 14, 2014 10:15 PM GMT
    The only exercises I do that hit my glutes are leg press, hack squats, and barbell lunges and I think I have a nice ass.
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    Jan 14, 2014 10:39 PM GMT
    kiwiLifter said
    Avsigkommen saidThe only exercises I do that hit my glutes are leg press, hack squats, and barbell lunges and I think I have a nice ass.


    But you are WEAK. Do you want to be WEAK? Does it feel good to you?

    I bet if I saw your butt I would know straight away you are ALLERGIC to the power rack.

    Thats another side issue, all these gay guys love bum sex but the vast majority of them have scrawny rumps! What is it with that? icon_lol.gif


    I thought you were cool when you first entered the forum because you did not bow to the political correctness agenda that many 'reverse-racists' here on RJ throw out there, but your posts have illuminated how arrogant and know it all you are.

    Newsflash, hulk, your biceps look like they are less than 14 inches. I don't think you're the Mr. Olympia that you think you are. Your arrogance makes you no better than the homophobic douchebags on bodybuilding.com who say 'phaggot' every other sentence.

    You made a comment on my strength (yes, by calling me weak) based on some exercises that I listed. I didn't even say what weight I use or how many reps/sets I do. You act like a classic troll, but here I am, biting. I'm not one to "talk myself up", but if it's really that important, I find myself stronger than most of the guys I sleep with, and they're usually in their late 20s/early 30s. A 19 year old that can hold a grown man down? I don't think many people would call that "weak".

    I go hard in the gym and I am sure I see your type all the time: a guy suffering a mid-life crisis who thinks he knows everything about the gym because he didn't totally suck in PE class in high school, but really doesn't know much.
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    Jan 14, 2014 11:02 PM GMT
    kiwiLifter said
    Scruffypup saidAnyone who lifts weights of any kind needs to understand a few things. Number one, some people have disc issues. An injury does not make one less manly. In fact, any physically active person will eventually have some sort of injury. Implying someone is less of a man because they are forced to use a different approach is ignorant. It should be common sense that not everyone can do squats and deadlifts in the traditional way. This is a discussion about exercise - there is no need for hatred or belittling someone because they have an injury.


    Well that other guy ended up acknowledging he had some really serious problems, but didn't disclose that [ beyond referring to back issues generally ] when he first suggested exercises.

    Most back problems are a result of NOT being strong. Knee problems ok not a good idea probably to go heavy. Or advanced back problems where there are deformities or busted disks ( but even then there are guys who have triumphed ) - HOWEVER these back problems probably resulted from years of poor posture and use. Strength training can help HUGELY with back weakness and posture.

    I had a chronic back problem for years, thought it was all over physically for me, but back bridges did miracles and then strength training - I reached a 160kg squat and 200kg deadlift recently.

    Guys have been scared off squats and deadlifts and strength training by BS from the industry claiming its dangerous.

    In fact squats and deadlifts and strength training are the best thing men can do.

    But the Fitness Industry is a multi billion industry premised on selling guys a con about expensive gym memberships, personal trainers, celebrity spot star endorsements, special training gear, overpriced supplements, steroid use, fitness magazines with BS training programs that only work for juice heads.

    The "does my bum look big in this?" mentality that so many men now have instead of trying to get strong only shows how emasculated the culture has become.




    You're preaching to the choir about that. I have a torn disc and a Scoliosis since I was 15 years old. Probably from jumping ramps on my dirt bike and falling hard. I always wanted to be serious about working out, but every time I asked my doctor if it was okay, they would always say the same thing. "Sure, just don't do any squats or deadlifts." That crushed me because I knew how important they were. I didn't want to be that guy who stood there in front of the mirror doing bicep curls. Finally the pain got so bad I could barely walk, so they sent me to a Physiatrist. He told me point blank "you can work out if you insist, but nothing more than 25lbs and whatever you do, don't do squats or deadlifts." He sent me to physical therapy. I was so depressed knowing I would never be able to workout like a normal person, but I did the exercises they gave me anyway. They put me in traction several times a week and had me doing all these baby exercises using Therabands. I was cautioned to stop if I felt any pain at all. Well, I was in constant pain. They eventually sent me along my way and told me to keep up the exercises. It only got worse. But I kept going to the gym anyway and doing these little exercises.

    Every day I would hobble past one of the big muscled trainers at the gym. His name was Jake and every time I passed him he would smile at me real big, shake his head and say "I could help you with your back if you'd let me." So I asked him, "okay Mister Big Shot.....what would you have me do to fix my back?" (We were friendly with each other so I could joke with him like that.) He said "the first thing I'd have you do is squats and deadlifts." I was like "Awwww hell no! All my doctors have told me that's the two exercises I'm to avoid. You're trying to paralyze me!" So we kept up this little routine of him insisting he could help me and me refusing for 4 years! Finally one day I was in so much pain I said "alright asshole, but if you hurt me I'm going to sue your ass off!" He laughed and assured me that wasn't going to happen. He explained to me that doctors not only know nothing about diet and exercise, but they're also terrified of being sued if someone hurts themselves in the gym. He started me out with a 15lb bar with no weight added to it. It was uncomfortable at first but I can't say it actually hurt. I slowly moved up to a 45lb bar and before you know it I was lifting 200lbs. That was 12 years ago. I have been squating and deadlifting ever since. It's the ONLY thing that keeps me pain free.

    He explained that the muscles around your spine are what actually support it. When the muscle starts to shrink from being weak, your spine begins collapsing on itself. Now I do CrossFit and I even participate in Strongman! Theses are things I thought were impossible a few years ago.

    I'm not saying everyone should do what I did and I'm not saying it will work for everyone, but I thought it would be useful information.
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    Jan 14, 2014 11:07 PM GMT
    Avsigkommen said
    kiwiLifter said
    Avsigkommen saidThe only exercises I do that hit my glutes are leg press, hack squats, and barbell lunges and I think I have a nice ass.


    But you are WEAK. Do you want to be WEAK? Does it feel good to you?

    I bet if I saw your butt I would know straight away you are ALLERGIC to the power rack.

    Thats another side issue, all these gay guys love bum sex but the vast majority of them have scrawny rumps! What is it with that? icon_lol.gif


    I thought you were cool when you first entered the forum because you did not bow to the political correctness agenda that many 'reverse-racists' here on RJ throw out there, but your posts have illuminated how arrogant and know it all you are.

    Newsflash, hulk, your biceps look like they are less than 14 inches. I don't think you're the Mr. Olympia that you think you are. Your arrogance makes you no better than the homophobic douchebags on bodybuilding.com who say 'phaggot' every other sentence.

    You made a comment on my strength (yes, by calling me weak) based on some exercises that I listed. I didn't even say what weight I use or how many reps/sets I do. You act like a classic troll, but here I am, biting. I'm not one to "talk myself up", but if it's really that important, I find myself stronger than most of the guys I sleep with, and they're usually in their late 20s/early 30s. A 19 year old that can hold a grown man down? I don't think many people would call that "weak".

    I go hard in the gym and I am sure I see your type all the time: a guy suffering a mid-life crisis who thinks he knows everything about the gym because he didn't totally suck in PE class in high school, but really doesn't know much.



    Hmmmm. The nasty little troll who was calling people "nigger" and "old man" a couple of days ago suddenly gets the table turned on him. What's the matter? You mad?
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    Jan 14, 2014 11:17 PM GMT
    Scruffypup said
    Avsigkommen said
    kiwiLifter said
    Avsigkommen saidThe only exercises I do that hit my glutes are leg press, hack squats, and barbell lunges and I think I have a nice ass.


    But you are WEAK. Do you want to be WEAK? Does it feel good to you?

    I bet if I saw your butt I would know straight away you are ALLERGIC to the power rack.

    Thats another side issue, all these gay guys love bum sex but the vast majority of them have scrawny rumps! What is it with that? icon_lol.gif


    I thought you were cool when you first entered the forum because you did not bow to the political correctness agenda that many 'reverse-racists' here on RJ throw out there, but your posts have illuminated how arrogant and know it all you are.

    Newsflash, hulk, your biceps look like they are less than 14 inches. I don't think you're the Mr. Olympia that you think you are. Your arrogance makes you no better than the homophobic douchebags on bodybuilding.com who say 'phaggot' every other sentence.

    You made a comment on my strength (yes, by calling me weak) based on some exercises that I listed. I didn't even say what weight I use or how many reps/sets I do. You act like a classic troll, but here I am, biting. I'm not one to "talk myself up", but if it's really that important, I find myself stronger than most of the guys I sleep with, and they're usually in their late 20s/early 30s. A 19 year old that can hold a grown man down? I don't think many people would call that "weak".

    I go hard in the gym and I am sure I see your type all the time: a guy suffering a mid-life crisis who thinks he knows everything about the gym because he didn't totally suck in PE class in high school, but really doesn't know much.



    Hmmmm. The nasty little troll who was calling people "nigger" and "old man" a couple of days ago suddenly gets the table turned on him. What's the matter? You mad?


    I have no respect for ReluctantPromises nor Aristoshark. Oh and surprisingly, nor you! Next question?
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    Jan 14, 2014 11:21 PM GMT
    Avsigkommen said
    Scruffypup said
    Avsigkommen said
    kiwiLifter said
    Avsigkommen saidThe only exercises I do that hit my glutes are leg press, hack squats, and barbell lunges and I think I have a nice ass.


    But you are WEAK. Do you want to be WEAK? Does it feel good to you?

    I bet if I saw your butt I would know straight away you are ALLERGIC to the power rack.

    Thats another side issue, all these gay guys love bum sex but the vast majority of them have scrawny rumps! What is it with that? icon_lol.gif


    I thought you were cool when you first entered the forum because you did not bow to the political correctness agenda that many 'reverse-racists' here on RJ throw out there, but your posts have illuminated how arrogant and know it all you are.

    Newsflash, hulk, your biceps look like they are less than 14 inches. I don't think you're the Mr. Olympia that you think you are. Your arrogance makes you no better than the homophobic douchebags on bodybuilding.com who say 'phaggot' every other sentence.

    You made a comment on my strength (yes, by calling me weak) based on some exercises that I listed. I didn't even say what weight I use or how many reps/sets I do. You act like a classic troll, but here I am, biting. I'm not one to "talk myself up", but if it's really that important, I find myself stronger than most of the guys I sleep with, and they're usually in their late 20s/early 30s. A 19 year old that can hold a grown man down? I don't think many people would call that "weak".

    I go hard in the gym and I am sure I see your type all the time: a guy suffering a mid-life crisis who thinks he knows everything about the gym because he didn't totally suck in PE class in high school, but really doesn't know much.



    Hmmmm. The nasty little troll who was calling people "nigger" and "old man" a couple of days ago suddenly gets the table turned on him. What's the matter? You mad?


    I have no respect for ReluctantPromises nor Aristoshark. Oh and surprisingly, nor you! Next question?


    Then stop acting all butt hurt when no one shows you respect. Respect is a two-way street.
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    Jan 14, 2014 11:44 PM GMT
    Scruffypup said
    Avsigkommen said
    Scruffypup said
    Avsigkommen said
    kiwiLifter said
    Avsigkommen saidThe only exercises I do that hit my glutes are leg press, hack squats, and barbell lunges and I think I have a nice ass.


    But you are WEAK. Do you want to be WEAK? Does it feel good to you?

    I bet if I saw your butt I would know straight away you are ALLERGIC to the power rack.

    Thats another side issue, all these gay guys love bum sex but the vast majority of them have scrawny rumps! What is it with that? icon_lol.gif


    I thought you were cool when you first entered the forum because you did not bow to the political correctness agenda that many 'reverse-racists' here on RJ throw out there, but your posts have illuminated how arrogant and know it all you are.

    Newsflash, hulk, your biceps look like they are less than 14 inches. I don't think you're the Mr. Olympia that you think you are. Your arrogance makes you no better than the homophobic douchebags on bodybuilding.com who say 'phaggot' every other sentence.

    You made a comment on my strength (yes, by calling me weak) based on some exercises that I listed. I didn't even say what weight I use or how many reps/sets I do. You act like a classic troll, but here I am, biting. I'm not one to "talk myself up", but if it's really that important, I find myself stronger than most of the guys I sleep with, and they're usually in their late 20s/early 30s. A 19 year old that can hold a grown man down? I don't think many people would call that "weak".

    I go hard in the gym and I am sure I see your type all the time: a guy suffering a mid-life crisis who thinks he knows everything about the gym because he didn't totally suck in PE class in high school, but really doesn't know much.



    Hmmmm. The nasty little troll who was calling people "nigger" and "old man" a couple of days ago suddenly gets the table turned on him. What's the matter? You mad?


    I have no respect for ReluctantPromises nor Aristoshark. Oh and surprisingly, nor you! Next question?


    Then stop acting all butt hurt when no one shows you respect. Respect is a two-way street.


    You have poor reading comprehension. My insults on RP and Aristoshark were founded. Kiwi's allegations were baseless.
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    Jan 14, 2014 11:50 PM GMT
    kiwiLifter saidtumblr_mp0grkbe6t1sxsigho1_1280.gif

    icon_cool.gif



    Is that you?
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    Jan 15, 2014 2:34 AM GMT
    Avsigkommen said
    Scruffypup said
    Avsigkommen said
    Scruffypup said
    Avsigkommen said
    kiwiLifter said
    Avsigkommen saidThe only exercises I do that hit my glutes are leg press, hack squats, and barbell lunges and I think I have a nice ass.


    But you are WEAK. Do you want to be WEAK? Does it feel good to you?

    I bet if I saw your butt I would know straight away you are ALLERGIC to the power rack.

    Thats another side issue, all these gay guys love bum sex but the vast majority of them have scrawny rumps! What is it with that? icon_lol.gif


    I thought you were cool when you first entered the forum because you did not bow to the political correctness agenda that many 'reverse-racists' here on RJ throw out there, but your posts have illuminated how arrogant and know it all you are.

    Newsflash, hulk, your biceps look like they are less than 14 inches. I don't think you're the Mr. Olympia that you think you are. Your arrogance makes you no better than the homophobic douchebags on bodybuilding.com who say 'phaggot' every other sentence.

    You made a comment on my strength (yes, by calling me weak) based on some exercises that I listed. I didn't even say what weight I use or how many reps/sets I do. You act like a classic troll, but here I am, biting. I'm not one to "talk myself up", but if it's really that important, I find myself stronger than most of the guys I sleep with, and they're usually in their late 20s/early 30s. A 19 year old that can hold a grown man down? I don't think many people would call that "weak".

    I go hard in the gym and I am sure I see your type all the time: a guy suffering a mid-life crisis who thinks he knows everything about the gym because he didn't totally suck in PE class in high school, but really doesn't know much.



    Hmmmm. The nasty little troll who was calling people "nigger" and "old man" a couple of days ago suddenly gets the table turned on him. What's the matter? You mad?


    I have no respect for ReluctantPromises nor Aristoshark. Oh and surprisingly, nor you! Next question?


    Then stop acting all butt hurt when no one shows you respect. Respect is a two-way street.


    You have poor reading comprehension. My insults on RP and Aristoshark were founded. Kiwi's allegations were baseless.


    You don't really want me to quote that thread do you? I didn't think so. icon_rolleyes.gif
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    Jan 15, 2014 2:37 AM GMT
    kiwiLifter said
    JarIan said
    kiwiLifter saidtumblr_mp0grkbe6t1sxsigho1_1280.gif

    icon_cool.gif



    Is that you?


    I WISH!!!

    Just the best pic I thought captured the squat.

    I think it is posed anyway, doesn't seem that much weight on the bar - maybe 110 kg? And he has gone well past the parallel more like "ass to grass" technique, I go to parallel or at least aim for it.


    I have a hard time stopping at parallel. I'm really flexible, so ass to grass feel natural for me. But I've had people tell me my back starts to round when I go that far down. It's just so hard to stop at parallel.