best exercise to get a bigger butt

**kxtreme** · 07-14-2004, 04:55 PM

what are the best combo or isolation exercises to gain some bulk in your butt? i have a small ass and dont say eat a lot of fat, i want a big muscular butt =D

**Porky** · 07-14-2004, 04:59 PM

squats deadlifts sldl

**kimotherapy** · 07-14-2004, 05:09 PM

ass to grass squats.

**tbomb** · 07-14-2004, 05:12 PM

squats. theres also some machines around out there that try to target (isolate) your ass - i dont know how well they work. stick with squats and youll have a great big ass in no time. lol.

**Zoupa** · 07-14-2004, 05:16 PM

Aren't box squats supposed to work the glutes?

Other than stiffies I'd say glute-ham raise.

**tbomb** · 07-14-2004, 05:22 PM

Originally posted by Zoupa
Aren't box squats supposed to work the glutes?

yeah, i think any variation of squat should do the trick; i guess some more than others, but i dunno.

**kxtreme** · 07-14-2004, 05:34 PM

what are ass to grass squats and glute ham raises? also ive been doing squats but my ass hasnt responde to them, should i go down further?

**tbomb** · 07-14-2004, 05:39 PM

Originally posted by kxtreme
what are ass to grass squats and glute ham raises? also ive been doing squats but my ass hasnt responde to them, should i go down further?

glute ham raises:
http://www.bsu.edu/webapps/strengthlab/home.htm

as to grass squats is just squats with a FULL RANGE OF MOTION - bring your ass all the way down - "ass to grass" generally speaking, youre gonna do less weight with these, but more weight isnt always better

**Mr. Widebody** · 07-14-2004, 05:40 PM

Originally posted by kxtreme
what are the best combo or isolation exercises to gain some bulk in your butt? i have a small ass and dont say eat a lot of fat, i want a big muscular butt =D

Want a big muscular butt? Ask god to be reincarnated as a black man. It's pretty much standard issue for us!

But seriously ass to grass squats should help that area alot for you.

**Niadel** · 07-14-2004, 05:53 PM

bump

ass to grass squats

**kxtreme** · 07-14-2004, 06:15 PM

so basically for ass to grass squats do less weight but go as far down as you can possible right?

**kxtreme** · 07-14-2004, 06:18 PM

i looked at the link tbomb posted and why is it that that guy int hat site does stiff leg deadlifts with a bend in his knees? ive always done or seen on other sites to keep your legs completely straight

**unity** · 07-14-2004, 06:40 PM

Originally posted by kxtreme
i looked at the link tbomb posted and why is it that that guy int hat site does stiff leg deadlifts with a bend in his knees? ive always done or seen on other sites to keep your legs completely straight

there is nothing wrong with having a slight bend in your knees for stiff deads. although the guy in that picture looks to have his bent quite a bit. i personally keep my legs pretty straight but never locked.

**LiL USMC BBer** · 07-14-2004, 06:45 PM

The name "stiff legged" is over rated. Don't take it literal. You don't want your legs straight completely. Keep a slight bend in them. Also keep the shins/calves/knees in place. While keeping a slight bend in your leg and slowly lower yourself. Back that ass up and out. Almost like your asking for it. And you'll feel a nice deep stretch/tear in the hammies. Shouldn't even use the lower back much. I don't even bend over half way before my hammies feel it.

As for the big ass. ASS TO GRASS SQUATS ALL THE WAY!! DEFINITLY!! I did my first sets of those this tuesday. holy ****!

**tall_mofo** · 07-14-2004, 06:55 PM

Originally posted by unity
there is nothing wrong with having a slight bend in your knees for stiff deads. although the guy in that picture looks to have his bent quite a bit. i personally keep my legs pretty straight but never locked.

correct me if i'm wrong, but since stiff-legged deadlifts work mostly the hams, i don't see how keeping your legs straight will work them at all

well, maybe as a stabilizer, but other than that??

**dookie1481** · 07-14-2004, 06:58 PM

Is this inner or outer ass?

**tbomb** · 07-14-2004, 07:02 PM

Originally posted by ReSpAwN DeMoN
The name "stiff legged" is over rated. Don't take it literal. You don't want your legs straight completely. Keep a slight bend in them. Also keep the shins/calves/knees in place. While keeping a slight bend in your leg and slowly lower yourself. Back that ass up and out. Almost like your asking for it. And you'll feel a nice deep stretch/tear in the hammies.

the only thing i would add to this is to keep in mind that they are called "STIFF legged deadlifts", NOT "STRAIGHT legged deadlifts." different people with different bodies, and different body "geometries", will have different amounts of "bend" in their knees. example: 2 guys who are both 6'0" tall, but one guy has short legs and one guy has long legs, will have different amounts of "bend" in their legs.

the videos and pics you watch/see to learn how to perform exercises properly are only a guide, not a "if you dont do it EXACTLY like this, you're wrong" instruction manual. watch the vids, look at the pics, read the articles and tips, then go to the gym, use an empty bar, and see how it goes. if you have the chance, talk to someone at the gym who you see doing the exercise you're trying to learn - most of the time, they'll be happy to take 2 minutes to show you how to do something and give you a few pointers (but make sure you pick someone who has a clue, lol.)

**unity** · 07-14-2004, 07:06 PM

Originally posted by tall_mofo
correct me if i'm wrong, but since stiff-legged deadlifts work mostly the hams, i don't see how keeping your legs straight will work them at all

well, maybe as a stabilizer, but other than that??

im willing to consider that i may be doing them improperly. however the way i have done them is what i have seen pictures of and what i interpreted from reading. but its deffinatly hitting my hams. keep in mind that i said i keep them pretty straight. they are bent, but nearly as much as in that picture.

also, this very site has pictures of a guy doing stiff legged deads with his legs fairly straight: http://www.bodybuilding.com/fun/2002/deadlift1.jpg

**Zoupa** · 07-14-2004, 07:42 PM

Originally posted by tall_mofo
correct me if i'm wrong, but since stiff-legged deadlifts work mostly the hams, i don't see how keeping your legs straight will work them at all

well, maybe as a stabilizer, but other than that??

When doing stiffies don't think of it as bringing up your back and lowering your back....

Think of it as pushing your butt out then pulling it back in, and focus on doing the exercise that way.

**dookie1481** · 07-14-2004, 07:45 PM

Originally posted by tall_mofo
correct me if i'm wrong, but since stiff-legged deadlifts work mostly the hams, i don't see how keeping your legs straight will work them at all

well, maybe as a stabilizer, but other than that??

Because the hams are responsible for hip extension (bringing the legs from in front of you to behind you) as well as knee flexion. The best way to train hams is as a hip extensor, not as a knee flexor (as in leg curls). SLDLs essentially extend the hip.

**Gareth** · 07-14-2004, 09:12 PM

Originally posted by kimotherapy
ass to grass squats.

Bump. This will work in a very short time.

**losercore** · 07-14-2004, 11:05 PM

a2g squats rape your glutes. no pun intended

**HitManSE** · 07-15-2004, 12:05 AM

Squats.

**Scientist** · 07-15-2004, 12:12 AM

Squats are good but you people are stuck to one and only exercise. Lunges made my butchicks like baloons. They are big but i am tall and they don't look that bad.

**HitManSE** · 07-15-2004, 12:50 AM

Originally posted by Scientist
Squats are good but you people are stuck to one and only exercise. Lunges made my butchicks like baloons. They are big but i am tall and they don't look that bad.

Huh? Im just naming the once movment that does the most for it IMO. Doesnt mean most of us thing that lunges, dead, ect.. doesnt do anything

**Scientist** · 07-15-2004, 02:58 AM

Originally posted by HitManSE
Huh? Im just naming the once movment that does the most for it IMO. Doesnt mean most of us thing that lunges, dead, ect.. doesnt do anything

You can get the "most" buy doing many movements including the basics of course. In simple words don't squat "only" for big butt but do squat, lunges, SLDL and many more. Although if your genetics have determined that you will have small muscles in your butt then it is hard to change that.

**SKB** · 07-15-2004, 09:09 AM

By far the best three exercises for a big butt:

Squats
Romanian Deadlift
Lunges

**willposeforcash** · 07-15-2004, 10:01 AM

Originally posted by dookie1481
Is this inner or outer ass?

Bob does it all, so he's a COMPLETE ass.

**regopsp22** · 07-15-2004, 10:48 AM

Reminds me of a thread on Fortified Iron a while ago...

http://www.fortifiediron.net/invisio...pic=12105&st=0
Fortified IRON -> How i finna get my booty big?

**terimanley** · 04-06-2014, 03:34 AM

put the booty wow when you doing squats which is more help to make butt bigger.

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