Trying to build a bigger butt? Glute side dents

  • nrg4021

    Posts: 24

    Dec 16, 2015 10:13 AM GMT
    I am genetically disposed to have a smaller butt however over the years with squats, and occasionally lunges. I've made it a nice normal looking butt that is VERY slowly growing. i have high and wide hips. I don't know if this affects my possibility to fixing this issue, but does anyone know what kind of exercises to do to fill in the glute side dents? it seems to me like all of my gains go to the butt muscles on the back but i would really like the sides to fill out to give it a nice round shape.

    thanks!
  • mustangman06

    Posts: 3

    Dec 16, 2015 11:36 AM GMT
    deep squats with feet a few inches apart will help it stick out more. be careful of your back. easy on the weight.
  • badbug

    Posts: 800

    Dec 16, 2015 11:40 AM GMT

    i googled this:

    http://glutegirl3.com/2015/09/05/glute-question-gluteus-side-dentscan-i-fix-it/


    It seems pretty informative and is about both male and female anatomy. You may want to start there and then see if it matches information from other sites or posters.


  • Posted by a hidden member.
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    Dec 16, 2015 12:46 PM GMT
    "side dents" are normal. there isn't muscle there. its ligament and fat. so don't focus on trying to build up that area. focus on balancing out the muscle groups around your hips, glutes, quads, and hamstrings. also, low body fat or being genetically disposed to storing your fat elsewhere can accentuate that area.

    with free weights, i do low/deep barbell squats ("ass to the grass"), i do barbell deadlifts with a slight knee bend (careful with your lower back), and then i use machines to work the hamstrings, quad extensions, and this great kickback machine thing. good luck!
  • Posted by a hidden member.
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    Dec 16, 2015 7:21 PM GMT
    An English friend says eat potatoes. It's fat you need in that area since there is no muscle there.
  • FitnReel

    Posts: 20

    Dec 16, 2015 9:48 PM GMT
    If you really want to build the glutes I recommend hip thrust. They really target the glutes, even more so than squats. If you google it there are plenty of videos that will show you the proper technique.
  • Bunjamon

    Posts: 3161

    Dec 16, 2015 11:58 PM GMT
    Hold up, you're considering this to be a problem?

    I don't think there is a gay man on earth (or a straight woman for that matter) who would think twice about "side dents" on a guy with a nice butt:

    tumblr_ntr5boCU8j1tchbabo1_500.jpg

    Or am I missing something here? icon_confused.gif
  • Posted by a hidden member.
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    Dec 17, 2015 12:43 AM GMT
    Squats, lunges, step ups, good mornings, dead lifts, hyperflexions and hip thrusts will build your gluteus. Kicks and side leg lifts will add to your dimples.

  • Dec 17, 2015 4:14 AM GMT
    The barbell hip thrust is the answer to your problem.
  • davfit

    Posts: 309

    Dec 17, 2015 8:51 PM GMT
    There are so many better ways to get a great ASS than all squats lunges ..look you will find ...new ways
  • JohnLan

    Posts: 4

    Aug 30, 2016 4:34 AM GMT
    I'd have to say barbell hip thrusts are the "squat" for your glutes. If done right I feel like you will build the most muscle in your glute med (Side glute) and glute max.
  • Posted by a hidden member.
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    Aug 30, 2016 12:32 PM GMT
    kingmo said"side dents" are normal. there isn't muscle there. its ligament and fat. so don't focus on trying to build up that area. focus on balancing out the muscle groups around your hips, glutes, quads, and hamstrings. also, low body fat or being genetically disposed to storing your fat elsewhere can accentuate that area.

    with free weights, i do low/deep barbell squats ("ass to the grass"), i do barbell deadlifts with a slight knee bend (careful with your lower back), and then i use machines to work the hamstrings, quad extensions, and this great kickback machine thing. good luck!


    My body likes to store EVERYTHING just above my butt in my lower back.................icon_rolleyes.gif