How to make my butt bigger?

[Eternal Sunshine]

...without gaining weight?

 

I am trying to do it in the gym, just from weights/resistance training.

 

Any particular exercises that will help?

[TheBigQuestion]

Squats of all kinds. Also, leg presses may confer some additional benefits.

 

Good luck.

[Emilia]

Ham and glute raises and hill running

[USMCHokie]

Squats of all kinds. Also, leg presses may confer some additional benefits.

 

Agree on the squats, focusing on the bottom portion of the movement. Wall sits might also be effective. Essentially any pushing movement with the legs with your knees fully bent will focus on your butt.

[Eternal Sunshine]

Agree on the squats, focusing on the bottom portion of the movement. Wall sits might also be effective. Essentially any pushing movement with the legs with your knees fully bent will focus on your butt.

 

With wall sit, do I hold the position or go up and down?

[USMCHokie]

With wall sit, do I hold the position or go up and down?

 

Hold the position. The lower you can sit, the better the focus on your butt. And like with all leg exercises, keep the weight on your heels to save your knees.

[Eternal Sunshine]

Hold the position. The lower you can sit, the better the focus on your butt. And like with all leg exercises, keep the weight on your heels to save your knees.

 

 

Just tried that now. Can definitely feel it in my butt

[USMCHokie]

Just tried that now. Can definitely feel it in my butt

 

That's what she said.

[sillyanswer]

Eat more cake!

 

...without gaining weight?

 

Oh. Maybe that won't work. I like your goal, though.

[thefooloftheyear]

Get married ..........

 

TFY

[will1988]

Brazilian Butt Job!

[Eternal Sunshine]

Brazilian Butt Job!

 

Are you going to pay for it?

[will1988]

Are you going to pay for it?

 

That all depends on if I get to "touch" it or not?

[Eternal Sunshine]

That all depends on if I get to "touch" it or not?

 

You can look but not touch

[sweetkiwi]

Squats and sprints

[tman666]

To be honest, it really depends on your form with a lot of this stuff.

 

Squats do work your butt, for sure, but depending on your stance/bar placement/other form factors, your squat may be more quad dominant, more back dominant, hip dominant, etc.

 

Single leg hip thrusts are a good one that doesn't take a lot of set up (unlike a barbel hip thrust). You can add some resistance to these using chains/bands/dumbbells.

 

Deep, wide stance lunges tend to use more glutes as well.

 

However, I can say with certainty that the most brutal thing that I've ever tried for glutes is pushing a Prowler sled or a truck. Especially, if you really take long, deep strides (versus short steps, which tend to be more quad dominant).

 

If you do not have access to a push sled or have someone to steer the car for you while you push-which is a must-you might try finding a slick surface (like a hardwood floor or basketball court), putting an old towel down with a 45lb plate on top of it and pushing it (Google "plate push").

[Emilia]

However, I can say with certainty that the most brutal thing that I've ever tried for glutes is pushing a Prowler sled or a truck. Especially, if you really take long, deep strides (versus short steps, which tend to be more quad dominant).

 

If you do not have access to a push sled or have someone to steer the car for you while you push-which is a must-you might try finding a slick surface (like a hardwood floor or basketball court), putting an old towel down with a 45lb plate on top of it and pushing it (Google "plate push").

I've wanted to try this for a while.

[tman666]

I've wanted to try this for a while.

 

[Emilia]

ah, blocked for copyright reasons

[Art_Critic]

Dairy Queen .. I think one Snicker Blizzard a day should do the trick...

[tman666]

ah, blocked for copyright reasons

 

Ah shoot. It was a clip from Starsky and Hutch...

[USMCHokie]

To be honest, it really depends on your form with a lot of this stuff.

 

Squats do work your butt, for sure, but depending on your stance/bar placement/other form factors, your squat may be more quad dominant, more back dominant, hip dominant, etc.

 

Absolutely, which is why I recommend that she focus on the bottom "negative" of the squat. That is, start in the full down position, legs at 90 degrees, and then go down from there so that the bottom of the normal squat becomes the top of the "butt squat." It does a great job of increasing flexibility as well as strengthening the weakest part of the squat movement.

[tman666]

Absolutely, which is why I recommend that she focus on the bottom "negative" of the squat. That is, start in the full down position, legs at 90 degrees, and then go down from there so that the bottom of the normal squat becomes the top of the "butt squat." It does a great job of increasing flexibility as well as strengthening the weakest part of the squat movement.

 

Very interesting. I can definitely see this working though. How do you think something like this would compare to a pause squat (pause for a few seconds at the bottom (parallel or slightly below) for strength out of the hole?

 

I know we're sort of shifting subjects here, but I'd like to hear your thoughts.

[Emilia]

I know we're sort of shifting subjects here, but I'd like to hear your thoughts.

Don't be too nice to him, it will take ages to get him back in his box again.

[USMCHokie]

Very interesting. I can definitely see this working though. How do you think something like this would compare to a pause squat (pause for a few seconds at the bottom (parallel or slightly below) for strength out of the hole?

 

I've actually altered my squat so that I have a pause at the bottom of each rep. With your standard squat rack, the bar will actually rest on the side rails of the rack itself where I start each rep. So at this point, my ass is touching my ankles.

 

The primary reason I would suggest the bottom half squats is the constant muscle tension throughout the entire exercise. There's no "rest" at the top while you're standing straight up. You will definitely feel your ass burning at the end of a set.