Building up the Booty

[Badgergrl]

I need bigger glutes! What has worked for you?

I do DEEP squats, SLDLs, lunges, the butt machine, reverse hypers...

Any other exercises or tweaks on form you guys can reccomend?

[SBT]

Well the SLDLs, and the deep squats have realllllllllly helped mine this off season, but besides that I do LOTS of squats and hovers when I teach spin and the step mill for cardio... I would say that is what keeps mine in check :)

[Badgergrl]

Well the SLDLs, and the deep squats have realllllllllly helped mine this off season, but besides that I do LOTS of squats and hovers when I teach spin and the step mill for cardio... I would say that is what keeps mine in check :)

Hovers??

[SBT]

Yeah... spin is of course on the bikes, so ya get way back over the seat as far as you can and just "hover" if that makes sense ;)

[Hannibal]

I do DEEP squats, SLDLs, lunges, the butt machine, reverse hypers...

Any other exercises or tweaks on form you guys can reccomend?

First of all this thread makes me smile :)

Secondly, that actually is a very impressive list you have since you rarely see reverse hypers mentioned. If you had access to a Glute Ham Raise that would be 10X more effective than the "butt machine" and I am not 100% sure what that even is.

Also you can do Pull Thrus.....those hit the glutes really well. Even Rack Pulls that hit the lower back....if you are using heavy weights and focus on squeezing the glutes at the top it will really work them.

[SBT]

Oh and Bulgarian split squats... I ALWAYS feel them the next day guaranteed ;)

[Alli]

I naturally have a fuller behind, so I wouldn't say I lift to BUILD the butt, but more to keep it tight...and I recommend the following:

1. Leg Press
2. Cable kickbacks (hook yourself to the cable machines using the ankle wrap. Stand facing the cables and bend your leg at the knee. Using ONLY your glutes, drive the weight back squeezing at peak contraction.
3.Plie (sp?) squats
4. Sumo squats ( a combination squat and hip thrust which emphasizes the glutes)

[Melissa Dettwiller]

i gots pics of alli's glutes:cool:

[Hakan]

i gots pics of alli's glutes:cool:

If you didn't I would have been surpised:cool:

[Alli]

i gots pics of alli's glutes:cool:

hehe shhhhhhhhhhhhhhhhhhhhhhhhh

[Badgergrl]

First of all this thread makes me smile :)

Secondly, that actually is a very impressive list you have since you rarely see reverse hypers mentioned. If you had access to a Glute Ham Raise that would be 10X more effective than the "butt machine" and I am not 100% sure what that even is.

Also you can do Pull Thrus.....those hit the glutes really well. Even Rack Pulls that hit the lower back....if you are using heavy weights and focus on squeezing the glutes at the top it will really work them.

I'm glad I could brighten your day with thoughts of booty, Hannibal :kiss:

Can you explain what pull thrus are?


Thanks for all the great suggestions......and don't hold out on the booty pics! :ass:

[Melissa Dettwiller]

hehe shhhhhhhhhhhhhhhhhhhhhhhhh

i didn't mean THOSE pics, sweetie!:angel: i was just talking about your myspace ones!:kiss:

[Hannibal]

I'm glad I could brighten your day with thoughts of booty, Hannibal :kiss:

Can you explain what pull thrus are?


Thanks for all the great suggestions......and don't hold out on the booty pics! :ass:

Hey I am in favor of any woman that is willing to put forth the effort to develop the glutes.

Pull throughs
ULTfU272Qhw&feature=related


And don't worry....as much as I am a female glute connoisseur I am NOT just going to randomly solicit for photos. :respect:

[fitlei]

I luvvvv deep squats...hack squats....tons and tons of lunges and sprints/stepper/bike has all helped me! I, like Alli, naturally have the big booty syndrome so mine is more trimming it up and keeping it tight!

[Powergoddess]

Oh my - definitely the one bodypart that I need to keep in check that it doesn't get too over-developed... sorry, can't help you here...:o

[Badgergrl]

Hey I am in favor of any woman that is willing to put forth the effort to develop the glutes.

Pull throughs
ULTfU272Qhw&feature=related


And don't worry....as much as I am a female glute connoisseur I am NOT just going to randomly solicit for photos. :respect:

Thanks for the video! I'll give those a shot.

And if I get my glutes where I want them to be, I will gladly share photos! LOL

[Melissa Dettwiller]

booties make me happy.:D;)

[Physedfit]

booties make me happy.:D;)

Amen!!

[Melissa Dettwiller]

Amen!!

lol.....WELLLLLLL...IT'S true!:D

[genesismoss]

I find doing a one-legged leg press gets my booty sore more than anything else. I also do cable weighted kick backs (attach velcro band around your ankle and kick the leg back squeezing the glute). You just have to make sure to keep it in your buns and not in your lower back ;)

[Siouxcountry]

These two women are champions in the NABBA. And yes they are known for there perfect glutes.

Here is what they do................

LINK (http://www.youtube.com/watch?v=YQd1kfHDcdw)

YQd1kfHDcdw

[Badgergrl]

I laughed when I saw this thread title under the new posts, and then I realized that I started it. :o
I obviously started this thread while in contest shape with no ass....because now that I'm in the offseason my ass is HUGE.

Let's of talk about booty lately. :ass:
I even hear it's Muscular Glutes week at HD Physiques. ;)

[STL Joe]

I laughed when I saw this thread title under the new posts, and then I realized that I started it. :o
I obviously started this thread while in contest shape with no ass....because now that I'm in the offseason my ass is HUGE.

Let's of talk about booty lately. :ass:
I even hear it's Muscular Glutes week at HD Physiques. ;)

You were the inspiration for it. ;) :D

[DJudy]

I laughed when I saw this thread title under the new posts, and then I realized that I started it. :o
I obviously started this thread while in contest shape with no ass....because now that I'm in the offseason my ass is HUGE.


:rofl:

[dvsness]

I obviously started this thread while in contest shape with no ass....because now that I'm in the offseason my ass is HUGE.

Hahaha! You're like me! J-Lo to J-No over 16 weeks. :ass: :biggrin: