View Full Version : Glutes!?

07-18-2014, 07:23 AM
Booty day tomorrow!

Does anyone have any great booty building exercises!? Or any tips on how to get them biigggggg

07-20-2014, 05:57 PM
I personally love fire hydrants and glute bridges (but a lot of people use their legs to lift their butt up... instead lay on your back, put your weight on your heels - not feet flat on the floor - and lift your hips off the ground by only squeezing your cheeks together).

Both of these exercises will make you feel a little ridiculous while you are doing them, but they work wonders!

07-20-2014, 06:57 PM
My staples:

Overhead, sumo and heavy goblets squats
Heavy smith lunges
BB hip thrusts (a favourite, but I don't do them)

But in order to build up any bodypart, you've got to be eating enough to support growth.

07-26-2014, 12:32 AM
HELP! I just lost 10 lbs, and now i really want to get a bigger butt by grow my gluteus and some of my leg muscles. Does that mean i have to eat more calories than i burn, or just meet my macros? But if i eat more calories than i burn, i don't want to gain back the weight that i just lost… HELP I'm conflicted!

07-30-2014, 11:30 AM
Squats! Just go realllllllllly low.

07-31-2014, 03:13 PM
in addition to everything already mentioned...

-bulgarian split squats! heavy ones. Left those out of my program for a while and when I threw them back in there I was almost crying the next day :P Now they're probably my most hated BUT loved exercise.

-using the assisted pull-up machine as a single leg press...I do 3 sets of 12-15 and end with a dropset. I might just be stupid, but throwing this out there anyway: I made half an idiot out of myself the first time I did it as I couldn't wrap my head around which way I should adjust the weight. So - the heavier you go, the more resistance; the less weight it's set to, the less resistance.

-Glute-Ham Raises

-Heavy Barbell Hip Thrusts