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07-06-2006, 08:56 PM
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squats for glutes - dammmmmmmmit!!!
Hi ladies - maybe YOU can help me...
i have a flat butt - we are talkin chalkboard here and I have been doing squats for 7 months now. i have to use the smith machine cuz i had my ACL in my knee replaced in November. anyway. every day i get a man coming up to me telling me if you want to build a butt put your legs at shoulder width.. then another one says no - further apart... then tilt the toes out toes straight feet in front of the bar feet in line with the bar heavier weight, less reps more reps, less weight bulgarian split squats (can't do hack squats cuz of my knee) walking lunges with weights stairs with weights - slow lift ugh. now my butt is a little rounder on the bottom - but ultimately still flat does anyone have any tried and true suggestions. i am literally working my buns OFF instead of ON! Thank you all, any advice is appreciated! 
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07-06-2006, 09:20 PM
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07-07-2006, 09:57 PM
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i just answered another butt question...i had the same problem you did...no butt at all, just thighs that went up to my back...i started squating and it got a bit larger then i started doing lunges and i now have a terrific bottom haha at least my gf tells me so
__________________
"the democratic cycle, much like the menstrual cycle, is a highly regular occurance that, while very reassuring, is somewhat of a nuisance"
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07-08-2006, 01:05 PM
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the sumo squat looks like what i might need - i'll try that - i was doing lunges and bulgarian split squats and i feel stronger - but there is just NO mass at all.
i keep reading how women aren;t supposed to be able to put on mass without hormones - i wonder if i am wasting my time on my butt then? anyone know? i know i can build on my legs - - but what about my butt??
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07-11-2006, 03:37 AM
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Hi Melissa,
Just read that you have tried Lunges...have you taken l-o-n-g strides?? That places more emphasis on butt and hammies rather than quads. Maybe also try the walk where you take a weight and do walking luges..up the gym and back a few times.. Above all though, i would say deep squats..
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07-25-2006, 01:32 PM
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I focus on my glutes daily, I use the tread mill on an incline & walk fast or a brisk jog for 30 minutes - squeezing my glutes all the way & then I do squats while holding a weight - this helps my posture too. I do butt raises, I do lift with my legs - I have my own little routine, but I can some lift in ass & it is tighter too! But, like you this has been about about a 4 month hard focus!
I understand your frustration, however, I think like what many other posts have said before - we are women, unlike our counterparts, it takes far longer to see results, so keep your head up & stay focused! Good luck, you will get some junk in your trunk, just keep trying!
__________________
Monica tight abs & a tighty booty.............hmmm my perfection!
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07-25-2006, 02:28 PM
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try to also work your hamstrings. If the back of you legs look tighter it may make your butt look bigger, just a thought.
-do your squats but also do something for your hamstrings. Since you're a girl i say do leg curls afterwards.
__________________
Training Log: http://www.bodybuildingforyou.com/forums/member-journals-light-weight/43055-thearas-log-why-not.html middleweight, here i come!
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08-02-2006, 05:21 PM
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Not to discourage you, but it's also pretty much genetic---check out the behinds on both sides of your family. A lot of women do a lot of work, but really there's not much they can do in the long run.
Like when I look Jessica Simpson---very beautiful woman and amazingly fit, problem is she has no real arse. It's just the way she's made. I on the other hand, have one that looks like it has it's own zip code, literally, but that's my family, all the women have very pronounced behinds, fit or not. I say just keep it toned and muscular and check out clothing to really help in accentuating that part that may not be up to par. What can't be fixed naturally can be fixed in other ways. 
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08-14-2006, 06:50 PM
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Lie on a bench (could advance to a swiss ball etc) with hips just on edge. Keep legs straight and squeeze butt to raise the legs (not too far or focus will be on back too much) then lower, squeezing butt the whole time.
Do as many as possible, aiming to get to about 20. On last set hold for a count of 20 and release. Do a couple more sets. When you are ready add ankle weights or hold a dumbbell between ankles if you can. I think if you want to add size and when you have good form...because you have to be careful with your back, add more weight and less reps for muscle hypertrophy. Deadlifts are great too...but make sure you have great form.
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08-14-2006, 07:12 PM
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I so appreciate this thread, thank you.
__________________
Ryan, yes i'm female.
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