Exercises to get a great butt (no homo)

**koh19** · 03-15-2010, 02:51 PM

What exercices can I do to get a great, firm, muscly, sculpted butt (no homo). I already go on the spinning bike a lot...is that good?

Chicks dig a great bum on guys.

How many reps? what exercises? cardio machines?

thanks

**W1LL** · 03-15-2010, 02:53 PM

Originally Posted by koh19

What exercices can I do to get a great, firm, muscly, sculpted butt (no homo). I already go on the spinning bike a lot...is that good?

Chicks dig a great bum on guys.

How many reps? what exercises? cardio machines?

thanks

take your squats to depth and you will have no choice but to build a hard ass (no homo lol)

it should also be noted that i have yet to do heavy lunges or deadlifts and NOT have felt them in my ass the following day. lift hard in any of those exercises and the bum will cum... wait wut?

**koh19** · 03-15-2010, 02:54 PM

Originally Posted by W1LL

take your squats to depth and you will have no choice but to build a hard ass (no homo lol)

it should also be noted that i have yet to do heavy lunges or deadlifts and NOT have felt them in my ass the following day. lift hard in any of those exercises and the bum will cum... wait wut?

yeah lunges are great for the backside. thanks�

anything else? Like is running good? biking?

**SuffolkPunch** · 03-15-2010, 02:56 PM

What about deadlifts and variations, good mornings, glute ham raises

**laughin_man** · 03-15-2010, 03:02 PM

atg squats

**GuyJin** · 03-15-2010, 03:09 PM

Deep squats and front squats, reverse squats on a hack-squat machine (some are set up better than others) Butt-Blaster machine if your gym has one, lunges with a fairly deep stride, some sprints every now and then when (and if) you do cardio, and diet (although from your avi, I don't think diet is the problem here).

No homo...just thought I'd toss that in...

**medjen** · 03-15-2010, 03:15 PM

Originally Posted by GuyJin

Deep squats and front squats, reverse squats on a hack-squat machine (some are set up better than others) Butt-Blaster machine if your gym has one, lunges with a fairly deep stride, some sprints every now and then when (and if) you do cardio, and diet (although from your avi, I don't think diet is the problem here).

No homo...just thought I'd toss that in...

Also:
long stride lunges
step ups (the taller the bench, the better)
glute kickbacks
pullthroughs
and depending on your form, good mornings

Cardio-wise, running stairs or using the step mill but if your body fat is low, you shouldn't need it.

**koh19** · 03-15-2010, 03:17 PM

also, how do I get that smooth look on it, that really toned look?

**laughin_man** · 03-15-2010, 03:27 PM

Originally Posted by koh19

also, how do I get that smooth look on it, that really toned look?

lower bodyfat

**koh19** · 03-15-2010, 03:47 PM

Originally Posted by laughin_man

lower bodyfat

ok thanks. So I'm guessing running up stairs is one of the best exercises for the butt then. You're building muscle while using lots of cals--> more muscle, less fat---> great butt.

amIright?

**GuyJin** · 03-15-2010, 05:04 PM

You'reprettymuchthere.

Whoever mentioned diet is correct. If you want a "hard" butt (no homo) one thing I read was to contract the butt muscles--hard--every time you do a leg/glute exercise. I remember reading somewhere when Ronnie Coleman would do cardio, he'd plod along on his treadmill and every step he took he'd contract his butt muscles; over time, along with his exercise and diet regime, the bodyfat would go down and his glutes would get rockhard. (Again, no homo). So, even though it may look funny, it's worth a try.

And, for the record, no homo!

**koh19** · 03-15-2010, 05:11 PM

Originally Posted by GuyJin

You'reprettymuchthere.

Whoever mentioned diet is correct. If you want a "hard" butt (no homo) one thing I read was to contract the butt muscles--hard--every time you do a leg/glute exercise. I remember reading somewhere when Ronnie Coleman would do cardio, he'd plod along on his treadmill and every step he took he'd contract his butt muscles; over time, along with his exercise and diet regime, the bodyfat would go down and his glutes would get rockhard. (Again, no homo). So, even though it may look funny, it's worth a try.

And, for the record, no homo!

great, thanks.

got the no homo lol

**beazy22** · 03-15-2010, 05:16 PM

good info

no homo!!!

**laughin_man** · 03-15-2010, 05:19 PM

Originally Posted by koh19

ok thanks. So I'm guessing running up stairs is one of the best exercises for the butt then. You're building muscle while using lots of cals--> more muscle, less fat---> great butt.

amIright?

yes, but dont know how much mas youll gain in the glutes that way
on the other hand, if you grab a weighted vest/backpack, dbs or bb and walk up the stairs . . . id imagine youll get one hell of a glute workout

**koh19** · 03-15-2010, 05:23 PM

Originally Posted by laughin_man

yes, but dont know how much mas youll gain in the glutes that way
on the other hand, if you grab a weighted vest/backpack, dbs or bb and walk up the stairs . . . id imagine youll get one hell of a glute workout

great idea!

**ocn2000** · 03-15-2010, 06:56 PM

Google "Brett Contreras" he has a great article devoted to glute training. Too much to go over here. But, it a "butt" is what you want, it's a great read.

Squats and deadlifts are great too.

**Jack_Lupino** · 03-15-2010, 08:23 PM

supermans and sunbirds.

could also try lying face down on a bench and raising your feet up with or without a dumbbell between them.

oh and if you have access to a gravitron (or other assisted dip/pull up machine) try racking it and pressing the pad/foot bar thing down with 1 foot while standing on the step.

**W1LL** · 03-15-2010, 09:00 PM

penis...

no homo

**(no radnes)** · 03-15-2010, 09:21 PM

Originally Posted by medjen

Also:
long stride lunges
step ups (the taller the bench, the better)
glute kickbacks
pullthroughs
and depending on your form, good mornings

Cardio-wise, running stairs or using the step mill but if your body fat is low, you shouldn't need it.

no homo?

**medjen** · 03-16-2010, 04:52 AM

Originally Posted by (no radnes)

no homo?

Um... I'm a woman. I don't have to defend my e-peen.

**W1LL** · 03-16-2010, 04:59 AM

Originally Posted by (no radnes)

no homo?

lol classic

**kimm4** · 03-16-2010, 05:06 AM

Glute/ham raises
Zercher squats
RDL's
Good mornings
Standing leg curls
Reverse hyperextenstions
Running stairs, bleachers, uphill sprints

**Ironlife** · 03-16-2010, 05:06 AM

Originally Posted by (no radnes)

no homo?

lolz.

**allan882** · 03-16-2010, 06:16 AM

squats and running.

**Mr._Happy** · 03-16-2010, 06:58 AM

Originally Posted by ocn2000

Google "Brett Contreras" he has a great article devoted to glute training. Too much to go over here. But, it a "butt" is what you want, it's a great read.

He's got some great exercises.

http://www.tmuscle.com/free_online_a...the_glute_myth

http://www.elitefts.com/documents/power_asst_ex.htm

**Jack_Lupino** · 03-16-2010, 09:21 AM

Originally Posted by Mr._Happy

He's got some great exercises.

http://www.tmuscle.com/free_online_a...the_glute_myth

lol, scroll down to "barbell glute bridge"

quite possibly the most YES homo exercise i've ever seen.

not to mention potentially dangerous for the lower back...

that first rep made me cringe.

**jalapen0** · 03-16-2010, 10:37 AM

Originally Posted by Jack_Lupino

lol, scroll down to "barbell glute bridge"

quite possibly the most YES homo exercise i've ever seen.

not to mention potentially dangerous for the lower back...

that first rep made me cringe.

WTF!

I spit my diet sprite man.

**laughin_man** · 03-16-2010, 11:17 AM

Originally Posted by Mr._Happy

http://www.tmuscle.com/free_online_a...the_glute_myth

the author is unbelievably full of himself, strong douche

**ocn2000** · 03-16-2010, 12:41 PM

Originally Posted by Jack_Lupino

lol, scroll down to "barbell glute bridge"

quite possibly the most YES homo exercise i've ever seen.

not to mention potentially dangerous for the lower back...

that first rep made me cringe.

I have tried extended range glute bridges with weight for awhile now and my low back has felt fine. I dont think they are any worse for you than deadlifts, or good mornings (since they seem to be making a come back).

It's vital that the bench you rest your back on be the right height so your low back does not round during the rep, just like a dead lift.
Start light and get the form down and it should not be a problem.
I really do feel it exclusively in the glutes and have seen my glutes take on a better shape lately that squats and DL's were not doing.
The other thing I do is the seated hip abbduction machine. It really hits the glute medius and I really feel it the next day. Neither is a substitute for basic moves, but more akin to bodybuidling attempts at isolation. If you are into looks. They are worth a try

**noflyingcars** · 03-16-2010, 12:47 PM

Post pics of your butt.

No homo, of course.

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