Butt Exercises?

  • kevmoran

    Posts: 1543

    Jul 23, 2015 8:41 PM GMT
    Alright, so I am desperately trying to increase the size of my glutes. Currently, my "butt day" routine goes as follows:

    10-minute Warm Up on the Stair Machine at high speed
    Squats or Squat Press Machine (depending how my knee is feeling)
    Hip Abductors/Hip Adductors
    Sumo Deadlift
    Hip Thrust with Smith Machine (so I don't crush my pelvis on accident)

    All 8-10 reps 3 sets, except for squats where I do 4-5 sets starting with bar weight, then half, then full for 3 sets.

    I've taken out lunges and cut down on deadlifts because I find they mostly hit my legs, and my legs are way more developed than the rest of my body, particularly my glutes. I'd be open to adding them back in if others felt different though.

    Help a bottom out?
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    Jul 23, 2015 9:20 PM GMT
    Tip: Do a forum search of the term "bubble butt" and you'll find that building one is one of the single most popular subjects here.
  • kevmoran

    Posts: 1543

    Jul 23, 2015 10:10 PM GMT
    eagermuscle saidTip: Do a forum search of the term "bubble butt" and you'll find that building one is one of the single most popular subjects here.

    Actually a few of them are from me icon_redface.gif
    I just figured I'd check back and see if there was any new dish.
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    Jul 24, 2015 9:42 AM GMT
    Unfortunately genetics and body form is the biggest factor. If you don't have the fat or muscle structure there it won't ever become what you want it to be. This is why people get fat injected into their ass or implants.

    Dumbbell step-ups are good for your ass. You can stack those plastic slabs to get height or use a stationary bench (seating area) and hold dumbbells in each hand as you step up one leg at a time then back down. The weight is up to you, and three sets of 8-10 reps or more if you want.

    I do these after two sets of 15 rep jump squats and it makes it more difficult to do the dumbbell step ups so you're working harder.

    After that do a barbell deadlift for three sets of 8-10 reps. You squat completely bending at the knees for this, it's not a Romanian Deadlift.

    I've always had a nice ass but it's gotten even better over time. The only problem with working out is that you can lose some of the bubble since you burn off fat. Always suck those ass cheeks in and hold it as you rise up doing squats to release.
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    Jul 24, 2015 12:07 PM GMT
    [quote][cit)

    I've always had a nice ass but it's gotten even better over time. The only problem with working out is that you can lose some of the bubble since you burn off fat. Always suck those ass cheeks in and hold it as you rise up doing squats to release.

    Any chance for us to have a look? icon_lol.gif
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    Jul 25, 2015 12:57 AM GMT
    Let me know how your results bro.I want to make my ass harder and rounder too.
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    Jul 25, 2015 10:49 PM GMT
    200_s.gif