Booty day tomorrow!
Does anyone have any great booty building exercises!? Or any tips on how to get them biigggggg
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Thread: Glutes!?
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07-18-2014, 06:23 AM #1Registered User
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Glutes!?
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07-20-2014, 04:57 PM #2
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!
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07-20-2014, 05:57 PM #3Registered User
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My staples:
GHR's
RDL's
Overhead, sumo and heavy goblets squats
Goodmornings
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.National Level Competitor (Female BB)
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07-25-2014, 11:32 PM #4Registered User
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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!
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07-30-2014, 10:30 AM #5Registered User
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Squats! Just go realllllllllly low.
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07-31-2014, 02:13 PM #6Registered User
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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
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