What are the best GLUTE Lifting exercises?

[Ms_Noname]

What are the BEST Exercises to lift a low BUM

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Hiya

I wanted to know what people think are the best exercises to lift the Glutes and make them high and round without giving them size (I'm a woman)?

Strange question maybe but I have seen some really wide big muscular bums on Women which is not the look I want.

The Nabba International Tall Figure class winner ANDREA CARVALHO or FLAVIA CRISSOSTOMO both Brazilian, have the most amazing lean legs and high muscular butts bit not big.

How do you get your booty this good?

Thanks in advance.

Fat2Fit

[Sunshineslynn]

atg squats, squats squats.

smiles
s

[Canadian Iron]

Full range of motion squats.
That means squat as low as you can comfortably go.

[Sunshineslynn]

Full range of motion squats.
That means squat as low as you can comfortably go.

Ahh you again...lol

smiles
s

[ad$]

wow i live just down the road from you (worthing), the best exercises involving the glutes are back squats (a2g), and some type of lunge

[rockhuddy]

Also lunges and glute ham raises.

[Froggystyle]

this thread turned me on, until all the man came into this thread

[timmy47]

you dont need to go atg on squats to build up your ass. im speaking from experience.

[Ms_Noname]

wow i live just down the road from you (worthing), the best exercises involving the glutes are back squats (a2g), and some type of lunge

Cool, a native. I'm doing a competition in April and I don't want to lose my Butt completely but I want it to be high and round.

Gosh! so many relies so quickly.

I already do lots of sqauts in my programme for legs. I am now on my 2 monthe count down so my reps are 12-20 for deep squats. Starting at 15 x 25kg 15x 35kg 15x 55kg 12x 60kg then I do a burn set to failure on 35kg which is usually around the 20 rep mark. This is on a smith machine and including the bar.

Is this enough along with the rest of my leg workout? I'm a figure girl so I am going for condition. My legs are normally my weak area so I have to hit them hard.

Thank you to all who have replied so far; much appreciated.

xxx

[Froggystyle]

Cool, a native. I'm doing a competition in April and I don't want to lose my Butt completely but I want it to be high and round.

Gosh! so many relies so quickly.

I already do lots of sqauts in my programme for legs. I am now on my 2 monthe count down so my reps are 12-20 for deep squats. Starting at 15 x 25kg 15x 35kg 15x 55kg 12x 60kg then I do a burn set to failure on 35kg which is usually around the 20 rep mark. This is on a smith machine and including the bar.

Is this enough along with the rest of my leg workout? I'm a figure girl so I am going for condition. My legs are normally my weak area so I have to hit them hard.

Thank you to all who have replied so far; much appreciated.

xxx

try this exercise, i saw it in a megazine, but i haven't tried them myself, so i couldn't tell you if it worked for me or not...

lie down on your back with a weight plate on your stomach, then lift your butt off the floor ( your lower back and hamstrings will come off the floor as well) and squeeze the butt at the same time when you lift them up.

[Canadian Iron]

This is on a smith machine and including the bar.

Is this enough along with the rest of my leg workout? I'm a figure girl so I am going for condition. My legs are normally my weak area so I have to hit them hard.

Smith machine squats are not real squats.
If you want better results, do yourself a favor and start doing freeweight barbell squats.
Freeweight barbell squats are the number one leg exercise by far.
You will have to drop the weight at first as you relearn to do them properly.
You should also try working in lower rep ranges as least part of the time.

"Q: If the smith machine dont work then why the **** did they make it for

A: To make money. Same as nautilus, and a bunch of other expensive gym equipment. It's a great way to sell memberships and people can't afford multiple pieces of equipment at home so it's a big differentiator and rationalizes gym memberships. Hell a lot of people with enough floor space could purchase a power rack, bar, weight, and a bench to slide in.

The smith has the benefit of "looking" like free weights but still having the precevied "safety" of a machine. The problem is that like all machines it forces an unnatural groove that can be dangerous (especially in squats or twisting to lock the weight if fatigued i.e. overhead) and takes away from stability dramatically. The smith is no better than any machine - it just looks like it might be 'kind of better'. If the goal is to get strong, bigger, or add muscle as quickly as possible - this stuff isn't a good choice. If you want to feel healthy, safe, and just be content that although very inefficient you are doing your body better than sitting on the couch - by all means use the smith but it's still risky in some positions and you'd be better using another machine (hell, save yourself the trouble of loading plates).

Free weights are like a machine totally customized to your own body structure - on top of that the body is best stimulated the way it is meant to work, like a system. The best exercises (dead, squat, bench, row, overhead), heavily load the entire system through a fundemental range of motion and recruit multiple joints and muscle groups. This is why they say, if you want big arms - squat, because these exercises drive full body gains.

Do you want to make the best progress? If no, then use the smith."

Read this thread:
http://forum.bodybuilding.com/showthread.php?t=495820

[AHTTG]

*Jumps into thread and flashes a most muscular*

Don't worry hunny, the big bad bodybuilders are here to tell you what's what.

+food
Lot's of compounds, no direct arm work, no isolations.
Eat like a horse, train like a bull, sleep like a bear!!!


But seriously, check out the women's section for some real responses. We're about as good at giving women advice as we are at courting them. Which is to say, I'll just drop a large weight on my groin and comment on the whether.

[maxiw]

What are the BEST Exercises to lift a low BUM

Long reaching lunges. I mean in the sense that you're almost overextending.

[FarEastBeast]

The BOTTOM line is, if you want to grow your butt, muscularly speaking, full barbell squats are the way to go. Work up to heavy weight and they'll really bum you out . . . in the way you're looking for. Other exercises will help, but ATG BB squats should be your bread and BUTT-er.

[Big Ad]

lol at the guys above, it's not often we see a new female in the exercise forum

anyway in answer to the original question - walking lunges, do them and feel the pain

[Sir_Malak]

Lunges if your wanting tone and not a huge arse from my experience squats give a firm muscular but rather large arse hehe i like it but i dont know how many ladies do. Thats just what ive observed

[Lights0ut]

What are the BEST Exercises to lift a low BUM

There are no excercises you can do to have a gorgeous Latina booty. It's genetic, and u were born white which means you can't ever have a round scrumptious high and mighty booty naturally. I'd suggest booty implants.

Sorry.

[Big Ad]

this thread is useless without pics

[maxiw]

There are no excercises you can do to have a gorgeous Latina booty. It's genetic, and u were born white

Not true, she could always dye her roots black.

[rockhuddy]

this thread is useless without pics

Should've seen that one coming.

[Sunshineslynn]

There are no excercises you can do to have a gorgeous Latina booty. It's genetic, and u were born white which means you can't ever have a round scrumptious high and mighty booty naturally. I'd suggest booty implants.

Sorry.

Just because she was born white does not mean she cant have a booty. I am white but get told that I have a sister booty. As in round and up high and tight. I can stand up against a wall and my back never hits. Even when dieted down my booty is still a sister booty it is my most prized body part. So mind your p's and q's.


smiles
s

[Lights0ut]

Just because she was born white does not mean she cant have a booty. I am white but get told that I have a sister booty. As in round and up high and tight. I can stand up against a wall and my back never hits. Even when dieted down my booty is still a sister booty it is my most prized body part. So mind your p's and q's.

Post pics!

[Big Ad]

Post pics!

Just check her posts in her profile, she is telling the truth

edit: here---------> http://forum.bodybuilding.com/showthread.php?t=639987

by the way your back is dope Sunshineslynn

[AHTTG]

There are no excercises you can do to have a gorgeous Latina booty. It's genetic, and u were born white which means you can't ever have a round scrumptious high and mighty booty naturally. I'd suggest booty implants.

Sorry.

I suggest she post pictures so we can more accurately judge the situation. I request multiple angles and positions for a better ASSessment.

[Lights0ut]

She has some shape back there I must confess. ;-)

[$AJ]

squat

[deserusan]

I'd recommend lunges with a long stride. It'll give a nice shape to yo ass and legs.

[Al Shades]

There are no excercises you can do to have a gorgeous Latina booty. It's genetic, and u were born white which means you can't ever have a round scrumptious high and mighty booty naturally. I'd suggest booty implants.

Sorry.

The type of ass you're talking about is 28% BF and forged with cheese burgers and lattes. This is a bodybuilding board, and we're talking about muscularity.

[Zensuji]

Also lunges and glute ham raises.

these are both great

[DiamondDelts]

I'm sorry. But there were some funny ass posts in this thread.