Exercises to increase your butt :|

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    Apr 08, 2010 7:31 AM GMT
    Im going in the other direction -- I wanna get a rounder, firmer butt. What exercises should I do? So far, I am doing squats (they are tough as hell), deadlifts and leg presses. Does that cover everything??
  • torontoguy222...

    Posts: 410

    Apr 08, 2010 1:28 PM GMT
    Yep, those are all the key ones. I'd also try hamstring curls! The butt is kinda a tricky muscle to target -- there's no "ass curl" as there is with a bicep, haha.
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    Apr 08, 2010 1:41 PM GMT
    Do that hamstring machine where you are sitting (not the one where you are lying face down). You may have to use lighter weight. But don't let your knees touch the upper cushion........don't brace your legs or lock them against the upper cushion.

    Use only your muscle strength to move your legs. As you do this, you will feel the burn deep into your butt and lower back. Make sure you squeeze as you bring them in and do a full swing up slowly, stretching the hamstrings.

    Sometimes I even lean way forward rather than sitting upright.......it burns the butt muscle at a different angle.

    And try not to hold on to the side handles.

    Good posture and good breathing also keeps the butt plump and hard.
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    Apr 08, 2010 1:42 PM GMT
    Do lunges (focusing the weight of your body into the HEEL of your forward foot)

    Step ups (look them up if you've never heard of them, and again...weight in heel)

    and also Bulgarian Split Squats (same thing as above)


    Putting the weight in the heel (75% in the heel 25% in the ball of the foot) on most leg exercises makes it a more Glut/hip dominant motion, where as more weight in the ball of the foot causes more knee/quad dominance and stimulation.

    Best of luck.
  • 192HPRKMD

    Posts: 46

    Apr 08, 2010 1:43 PM GMT
    Check out the squat exercises on this site:
    http://www.crossfit.com/cf-info/excercise.html

    They are tough but effective!
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    Apr 08, 2010 4:14 PM GMT
    I remember when i was at this one gym there's a machine where you get on it like you're laying down but youre elevated, you just push your leg backwards and upwards and it targets pretty much JUST your ass.

    that machine was amazing. haha.
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    Apr 08, 2010 4:20 PM GMT
    Lunges... icon_biggrin.gif
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    Apr 08, 2010 4:27 PM GMT
    ELLIPTICAL -my butt hates me for it but its the best shit ive ever tried!

    oh, sumo squats are fun too.
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    Apr 08, 2010 6:13 PM GMT
    all of the above, but also try cross country skiing. elliptical machines also sometimes come in varieties where they can be both step and elliptical (u can vary the length of the stride), and at the maximum stride u can really feel the butt working. if u put your feet as wide as you can on the foot pedals, the effect is similar to going uphill when u ski (or the final stage of the leg thrust in skiing). won't beat the squats though if you are looking for "quick" muscle growth.
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    Apr 08, 2010 6:34 PM GMT

    I agree with all this excellent advice but don't forget that good definition for the glutes as with any other muscle depends on body fat percentage so regular high intensity cv and proper nutrition are important.
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    Apr 09, 2010 4:19 AM GMT
    torontoguy2222 saidYep, those are all the key ones. I'd also try hamstring curls! The butt is kinda a tricky muscle to target -- there's no "ass curl" as there is with a bicep, haha.



    this is inaccurate. the equivalent to an ass curl would be to lift your leg behind you to 90 degrees, with straight knees if you can manage it. i'm a dancer. we're known for our asses. email me and i will describe in detail a whole battalion of ass curls for you.
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    Apr 09, 2010 4:27 AM GMT
    Skierboy26 saidIm going in the other direction -- I wanna get a rounder, firmer butt. What exercises should I do? So far, I am doing squats (they are tough as hell), deadlifts and leg presses. Does that cover everything??


    Lunges, and stiff leg dead lifts....leg curls...step ups....ass machine, and STAIRS.