Killer Ass

  • Posted by a hidden member.
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    Sep 26, 2009 2:08 PM GMT
    Your top 3 exercises for enhancing your ass?
  • B71115

    Posts: 482

    Sep 26, 2009 11:49 PM GMT
    1. Squats
    2. Squats
    3. Squats
  • NYCguy74

    Posts: 311

    Sep 26, 2009 11:51 PM GMT
    elliptical machine, make sure to go backwards for part of the time.
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    Sep 26, 2009 11:51 PM GMT
    B71115 said1. Squats
    2. Squats
    3. Squats


    thank God, don't need no damn exercise. genetics took care of it.
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    Sep 26, 2009 11:58 PM GMT
    how many squats would u recommend for that sizzlin bootay ? icon_twisted.gif
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    Sep 26, 2009 11:59 PM GMT
    waxon saidhow many squats would u recommend for that sizzlin bootay ? icon_twisted.gif


    1 million and 1
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    Sep 27, 2009 12:24 AM GMT
    Adding plyometrics to lighter squats. Hello pain!
  • coolarmydude

    Posts: 9190

    Sep 27, 2009 1:21 AM GMT
    Lunges are good too.
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    Sep 27, 2009 1:34 AM GMT
    Gosh, how American, i predicted that a lot of guys might put 1. squat, 2. squats, 3.squats, somewhat predictable guys. It's my fault, i should have mentioned that was not an acceptable answer.

    Why not name 3 different exercises yo?

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    Sep 27, 2009 1:39 AM GMT
    Volconox saidGosh, how American, i predicted that a lot of guys might put 1. squat, 2. squats, 3.squats, somewhat predictable guys. It's my fault, i should have mentioned that was not an acceptable answer.

    Why not name 3 different exercises yo?



    The squat, a structural exercise as opposed to a single joint exercise such as a hamstring curl or a hip abduction, which would also work out the glutes, is the most effective multi-joint exercise you can do for your posterior, in addition to adding core strength.

    That's why.
  • cowboyathlete

    Posts: 1346

    Sep 27, 2009 1:47 AM GMT
    B71115 said1. Squats
    2. Squats
    3. Squats
    I do 425 lbs. on my third set.
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    Sep 27, 2009 1:51 AM GMT
    Volconox saidGosh, how American, i predicted that a lot of guys might put 1. squat, 2. squats, 3.squats, somewhat predictable guys. It's my fault, i should have mentioned that was not an acceptable answer.

    Why not name 3 different exercises yo?



    sorry icon_sad.gif

    ill answer it the best i can...

    1. squats (it is the atomic ass exercise)

    2. the hip lift (where u lay on ur back with ur arms parallel to ur body and u "hump" the air. sounds easy but do alot of them and squeeze ur glutes on the way up its cool.)

    3. the StairMaster on a slow speed but going from the bottom step the the top step as it revolves

    hope it kinda helped
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    Sep 27, 2009 2:10 AM GMT
    What about that butt machine in the gym that all the guys are embarrassed to use? You know...the one where you stand up...put one leg over the thingy...whatever its called...and then push your leg back ...like a bull scraping his hoof before he charges....you know.........that one. icon_wink.gif
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    Sep 27, 2009 2:12 AM GMT
    1) squats at low weight, high reps, and 6+ sets
    2) step ups, as many as you can as many times as you can
    3) lunges, as many as you can as many times as you can
    4) stair machine and eliptical for cardio

    And for the record, I have a bigger ass than Blackguy4you icon_biggrin.gif
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    Sep 27, 2009 2:13 AM GMT
    Quite_a_catch saidWhat about that butt machine in the gym that all the guys are embarrassed to use? You know...the one where you stand up...put one leg over the thingy...whatever its called...and then push your leg back ...like a bull scraping his hoof before he charges....you know.........that one. icon_wink.gif


    i think that ones called the donkey punch
  • cowboyathlete

    Posts: 1346

    Sep 27, 2009 2:14 AM GMT
    My leg routine includes eight lifts.
  • SpikerMtl

    Posts: 8

    Sep 27, 2009 5:25 AM GMT
    To answer your question, enhancing your ass is going to take time, especially because you have a slim body type. Don't expect to have a football running back ass in 2 weeks, but here are 3 exercises:

    1. Squats: a complete leg exercise that helps build size - that's why people suggest it as first.
    2. Dead lifts: either Romanian or classic, you will get a good burn and help build that ass (not to mention your hamstrings)!! Technique is important here.
    3. Lunges: again it works your front thighs and ass real well.

    To be honest, I think a better question is ? Then you're have some killer answers!

    Good luck!
  • Hunkymonkey

    Posts: 215

    Sep 27, 2009 6:57 AM GMT
    squats
    deadlifts
    stiff legged deadlifts
    lunges
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    Dec 24, 2009 12:50 AM GMT
    Squats

    Romanian Deadlifts

    Good form

    p90x Plyometrics

    Elliptical

    STAIRS!

    and good genes do not hurt.

    If you're sitting all day long at your job.... FORGET IT.....
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    Dec 24, 2009 2:34 AM GMT
    Nearly every response has been limited to glute/hip axial extension exercises, which are foundational but not sufficient. They don't sufficiently emphasize the upper part of the glutes, and so don't by themselves produce a killer ass. An effective program should include anteroposterior and hyperextension exercises, for that reason.

    So my list is:
    1) Squat (axial extension)
    2) Weighted Hip Thrust (anteroposterior hyperextension)
    3) Kettlebell Swing (anteroposterior extension)
    4) Glute-Ham Raise (anteroposterior flexion)

    Lunges are great, but they don't add much for the ass that a proper squat can't do even better.
  • DCEric

    Posts: 3713

    Dec 24, 2009 2:55 AM GMT
    Whatever you do, do NOT, I repeat DO NOT search the words "Killer Ass" in a Google Image Search.
  • PipHop

    Posts: 439

    Dec 24, 2009 3:24 AM GMT
    Damn I just had to do it after you said that. I should've listened.
  • Posted by a hidden member.
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    Dec 24, 2009 3:25 AM GMT
    Squats

    Step Ups

    Lunges

    Deadlifts.
  • Sparkycat

    Posts: 1064

    Dec 24, 2009 3:59 AM GMT
    Why squats at low weight? Won't using as much weight as possible be more likely to build muscle?



    flex89 said1) squats at low weight, high reps, and 6+ sets
    2) step ups, as many as you can as many times as you can
    3) lunges, as many as you can as many times as you can
    4) stair machine and eliptical for cardio

    And for the record, I have a bigger ass than Blackguy4you icon_biggrin.gif
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    Dec 24, 2009 4:16 AM GMT
    Please remember to stretch.

    We had this strength training exercise in my high school cross country days where you get on all fours, kick one leg into the air while tightening the glut for that leg and then lowering it and repeating for the other leg/glut. We did it as a team so as not the make anyone look out of place, since it can be seen as sexual. Strong gluts make for strong running posture. icon_wink.gif