i prefer single legged squats to regular squats. they always always always make me sore
i also like jumping lunges, deadlifts and hip thrusts (not sure if that's what everyone calls it... lying on your back or on a stability ball with legs bent and then contracting the glutes and pushing your hips to the ceiling.. i do this with a weight or one legged) are really nice as well
http://forum.bodybuilding.com/showthread.php?t=5975691 <my new superfly wellness journal
A∑∑ - The Squat Booty Sorority
One recognizes one's course by discovering the paths that stray from it.
Here's my butt regimen... I do it 1-2 times per week & it gets me sore every time. I use very high reps (75-100 reps, divided into 3-4 sets):
ATG squats with barbell
Stiff-legged deadlifts with barbell
Stationary Lunges with barbell
Walking Lunges with barbell or dumbbells
Bulgarian Split Squats with dumbbells
Jump Squats til I can't do any more
On days that I do the butt exercises, I also do these leg exercises that use the glutes also:
Everything already said has helped me. Another exercise that killed my glutes the next day was using the smith machine as a leg press. Just lying underneath the bar and doing full range, knees to chest presses.
Something that will help you the rest of your training career:
get the idea that there is a BEST FOR out of your head. Especially across the board.
This is actually one of the "secrets" of training if there is one. My training really took off once I started doing what I felt was best FOR ME, and not what was best BY THE BOOK. And what is best FOR ME changes all the time.
Human beings are incredibly diverse. From the obvious (just look at faces) to the not so obvious (neural structure, muscle attachments, bone lengths, etc).
What this translates to is to take others advice, but ultimately decide for yourself what works best.
There is one consistency in bodybuilding....EVERY persons routine is different. If you ask a question, you will get 10 different answers.
Good places to start as others have mentioned:
DEEP squats (the longer range of motion activates the glutes)
DEEP leg presses...there was a great thread on here by a girl who was very excited about the results she was getting from leg presses.
But don't feel obligated to do any exercise, or feel "wrong" for doing something that works. People are saying they are embarrassed to do curls in the exercise forum because of ridiculous dogma. Sad.
One question about squats... my boyfriend and I have been doing the ATG swuats for about two months and my legs are getting huge! And I hate it, my jeans have a hard time going over my legs and it is killing me. Is this a common result... I want a great butt, but not at the expenisve of huge legs. We do spinning for cardio but I am also thinking of incorporating lunges into the workout to counteract the legs getting bigger... Any thoughts? I appreciate it.