Other butt exercises?

[Trivine1]

Hello everyone, Happy Memorial day!

For my lower body (legs, butt and thighs) I do lots of lunges and squats, it is working on my legs and they are getting tighter and a bit sculpted, but my behind is still jiggly and a bit saggy, any other exercises to lift it up and tighten it? Your help is so much appreciated.

[goalorientgirl]

Lots of exercises for the glutes to choose from http://www.bodybuilding.com/exercise.../muscle/glutes

[Trivine1]

Lots of exercises for the glutes to choose from http://www.bodybuilding.com/exercise.../muscle/glutes

Thank you so much goalorientgirl!

[discdoggie]

Hello everyone, Happy Memorial day!

For my lower body (legs, butt and thighs) I do lots of lunges and squats, it is working on my legs and they are getting tighter and a bit sculpted, but my behind is still jiggly and a bit saggy, any other exercises to lift it up and tighten it? Your help is so much appreciated.

Specific exercises may help with "saggy" to an extent, but "jiggly" indicates excess fat. Which all goes back to consistently eating less than you burn.

I store most of my fat on my ass, too. For me not to jiggle there, I have to be pretty lean overall. Veiny, sunken in cheek, shredded six pack lean.

[Trivine1]

Specific exercises may help with "saggy" to an extent, but "jiggly" indicates excess fat. Which all goes back to consistently eating less than you burn.

I store most of my fat on my ass, too. For me not to jiggle there, I have to be pretty lean overall. Veiny, sunken in cheek, shredded six pack lean.

Me too!! my behind is the last part in my body that loses fat, by the time I get there my face gets hollow, my ribs would be showing, it's very frustrating. But then again, I haven't been good with my diet the past 4 days, it's PMS and I'm always hungry and I did have jelly beans! I always get some during PMS :-s

[birdiefu]

You are going to have to eventually bulk to build up the glutes enough to give it a good shape. You would surprised how well things will look after some bulk/cut cycles. It takes a while, but really the only true road to a fine ass. My butt is tons better after my bulk/cut - still not 100% where I want it, but I can see another bulk should bring me even closer.

Exercises - Squats as low as you can go, DLs, lunges, glute ham raises, and BB hip thrusts helped build my butt.

[freebirdmac]

Specific exercises may help with "saggy" to an extent, but "jiggly" indicates excess fat. Which all goes back to consistently eating less than you burn.

I store most of my fat on my ass, too. For me not to jiggle there, I have to be pretty lean overall. Veiny, sunken in cheek, shredded six pack lean.

Ah but that jiggle can look darn good once enough mass has built up to eliminate the sagging

[nvrstopworking]

Ah but that jiggle can look darn good once enough mass has built up to eliminate the sagging

THIS!!!! ^^^^^^^

Sorry 'bout the drive-by... but I couldn't help myself!

[brandibopeep]

You are going to have to eventually bulk to build up the glutes enough to give it a good shape. You would surprised how well things will look after some bulk/cut cycles. It takes a while, but really the only true road to a fine ass. My butt is tons better after my bulk/cut - still not 100% where I want it, but I can see another bulk should bring me even closer.

Exercises - Squats as low as you can go, DLs, lunges, glute ham raises, and BB hip thrusts helped build my butt.

Ah but that jiggle can look darn good once enough mass has built up to eliminate the sagging

^^^^^^^ and make sure you concentrate on using your glutes during these exercises....I always imagine "pushing" thru my heels.

[ahez1991]

Hello everyone, Happy Memorial day!

For my lower body (legs, butt and thighs) I do lots of lunges and squats, it is working on my legs and they are getting tighter and a bit sculpted, but my behind is still jiggly and a bit saggy, any other exercises to lift it up and tighten it? Your help is so much appreciated.

I personally hit my glutes 2x a week, because I had major issues getting them to respond, and let me say the past 2 months I have gained an amazing amount of strength....and if I do say so myself a nice butt "Shelf" lol. not to sound conceited.... this is my routine as of now.
mondays: -wide walking lunges 3x 8 rep each side
-plie dumbell squats 3x 15rep
-bench step up w/dumbells 3x 15rep each side
-45 leg press (targeting glutes) HEAVY weight 3x 8 rep
-glute kickback 3x 15rep each side
-one legged bridge 2x 15rep each side

then i do FRIDAYS:
-plie squats 5x 15rep (moderate weight)
-one legged bridge 3x 15 rep each side SUPERSET w/
-wide walking lunges (moderate weight) 12 rep
-normal bridge 3x 20 rep
-wide stance deadlift 3x 12 rep
-inner leg press machine thingy (idk what its called lol) 3x 15 rep

I hope this helps, one other thing, every time I do an excercise I focus on the glutes contracting throughout the entire move making sure I hit it, that helps ALOT. Also have been doing interval training on the stairmaster (to train for firefighter CPAT) and thats been helping a lot too, if you decide to do cardio to help "lean out" your jiggliness then Id go with the stairmaster, and press through the entire foot, the ball and heel, that will engage your entire leg. Good luck!

[Zero_Degreez]

Same problem here lol.

Before training my lower body, I like to do 3-5 minutes of glute activation exercises. I was recently introduced to a lateral curtsey exercise, which I find very effective:



(although do it much slower for best results)

This activates the glutes diagonally, which is really important.

After this, I find exercises such as ATG squats, lunges (in particular, static lunges and reverse lunges), and Bulgarian split squats really good for hitting the glutes.

Hope that helps.

[Zero_Degreez]

Ah but that jiggle can look darn good once enough mass has built up to eliminate the sagging

Haha, agreed!

[mybodybliss]

Wow ^ Jillian Michaels actually incorporates most of these exercises in her dvds-I think I'll be bringing them back!

[kimm4]

RDL's
Zercher/Sumo squats
Glute/hamm raises
Goodmornings
DB/BB step ups (the higer the step focuses on more glute/hamm area)
DB/BB lunge (all variations)
Cable pullthroughs
BB hip thrusts
Uphill sprints/running stairs/bleachers

[nickys]

Along with all the oldies and goodies (squats, deads, step ups) I also really feel it in my butt if I throw in some single-leg squats and single-leg deads (heavy a'course, might hold a 12-16kg kettlebell or something like that for either). Wooooo sore arse day after!

[Rowyn]

Awesome link to other, lesser known exercises

http://www.t-nation.com/free_online_...the_glute_myth

[bosgirlin09]

Also good to note it's important to do lower back for the back/glute tie in...Kimm mentioned good mornings...reverser hyperextensions are good, too..

My current fave glute exercise is single leg squat on the smith machine. You put the working leg far out in front of you while balancing on the smith bar...lower and squeeze! It's killer...I can't even do it with weight (just the bar)..

[perumina]

my favorite glute exercise for the top of the butt...is the butt blaster machine with full extensions all the way up