Butt workout

[daniehobman]

im really feeling like my bum isnt making the progress id like it too. any exercises and tips?

[doughnut91]

What does your current workout look like?

[Partyrocking]

I would suggest heavy hip thrusts, deep squats and a bw exercise-like bird dogs or quadruped hip extensions. I find that hitting my glutes in different ways/rep ranges to be key.

[-Lucifer]

4x8 Low bar squat
3x5 Sumo SLDL

3x8 Good morning
3x12 BB glute bridge

[kurtb2080]

Lying glute bridges with barbell on hips. Nice slow reps. Should feel some solid glute stimulation.

[schneppy07]

im really feeling like my bum isnt making the progress id like it too. any exercises and tips?

glute ham raises, stiff leg dead lifts (contract glutes at the top), squats (sit back more on the balls of your feet you can feel your hamstrings and glutes work more, it'll be lighter then a regular squat)

[themasterx7]

4x8 Low bar squat
3x5 Sumo SLDL

3x8 Good morning
3x12 BB glute bridge

Nice.

[Danthesaxman]

For me, there is no better exercise for glutes than deep lunges. Keep the weight on your heels for maximum glute activation.

Other than lunges, stiff-leg/romanian deadlifts are probably the next best.

And of course, full range-of-motion squats are invaluable in developing a great backside.

[kingdrew123]

im really feeling like my bum isnt making the progress id like it too. any exercises and tips?

As everyone will suggest it's vital that you throw a good set of squats into every exercise program. IT's also important to make sure that you're sitting deep into your squat as your posterior chain is being activated the most at this stage. Also it would be beneficial to incorporate some straight leg deadlifts/ regular deadlifts into your routine as well.

[PRico24]

well we need pics to help you reach your goal. Its hard to help without visually seeing the problem. Nomsayin?

[Sergei82]

Among exercises listed none targets the butt specifically, and glute ham raises do not involve it at all!

The targeted exercises:
1) stiff legged deadlifts (classic deads if you're ok with some quad involvement),
2) transverse abductions (but it is much less effective than stiff legged deads, moreover it isolates ur butt and dun involve hams - butt without bulging hams looks very bad).

[starake77]

im really feeling like my bum isnt making the progress id like it too. any exercises and tips?

There are a few exercises that done with a lot of repetition (about 50-75+ each) and with WEIGHT (as heavy as you can go without breaking down your form especially at your age) - squats, lunges, kettlebell swings and hip thrusts. Continue pushing up the amount of weight you use as you progress.

Pick two movements to do each day and do 4-5 days a week to get you the bigger, tighter bubble butt in no time. Simple, but effective!

There's a workout program I've heard about through other trainers called Bigger Better Butt ([biggerbetterbutt.com) sold online that is really good as well - goes more in depth with a complete program to follow, but a similar concept.

As far as foods, just eat a high protein, meats, fish, poultry, vegetables, fruit, nuts diet as much as you can... As you should do for general health anyways. The Paleo diet is a great one. Your caloric intake has little effect on butt size though.

[CasellaFitness]

Wide, deep squats.

Also, long lunges. The longer your stride, the more the glutes are activated.

[stuzoo2]

Bulgarian split squats done deeply gave me the most sore glutes I've felt in years.

[RoccoTanno123]

squats, deadlifts




lunges
swings

[medjen]

well we need pics to help you reach your goal. Its hard to help without visually seeing the problem. Nomsayin?

In case you hadn't noticed, this isn't the misc.


hth.

[WannaGetYoked27]

Wide squats but lunges make my ass sore for days

[Partyrocking]

Among exercises listed none targets the butt specifically,

Not all of the exercises mentioned were great for glute activation but if you think stiff-legged deadlifts hit the glutes harder than hip thrusts, then you're bonkers.

[euco09]

Wide squats but lunges make my ass sore for days

Same!

[doughnut91]

Wide squats but lunges make my ass sore for days

There's a gay innuendo in there somewhere