booty question

[leshee]

i m new to this forum but hopefully yall can help me out what exercises make your butt bigger n lifted??
thanks

[Blaze]

Try to some squats, particularly deep "ass to grass" squats. And lunges. A program involving those two lifts will hit your glutes like crazy.

[gymgirl]

as blaze said squats and lunges are great, and also stiff leg dead lifts seem to work my booty pretty good. whenever it feels saggy i bust those out and i feel a nice lift. lol

i also like to do step ups for the booty. just step up onto a bench and lift your opposite knee up. you can do this with dumbells too for added weight. best of luck!

[.V.]

And Glute/Ham raises - those suckers are tough.

[gymgirl]

what are those welch?

[.V.]

A bodyweight or bodyweight+whatever you add leg curl - that actually works the glutes and hams, unlike the leg curl which isolates the hams and keeps the glutes out of the movement.

Use a GHR bench at your gym.

If there isn't one you can use any bench or even the floor with something like a preacher attachment on a bench or a loaded bar on the floor to hold your ankles down.

1>get on your knees with your ankles secured.
2>keeping your upper legs/torso in line lower yourself to the floor or bench.
3>at the bottom you will be flat on your tummy or face (probably quickly if you don't put your hands out in front of you when you first start)
4>reverse the movement until you are back in the starting position.

Sounds easy don't it.

[Firehawk]

If it's a regular gym, id venture to guess they dont have a GHR. Anything you need to get STRONG, regul;ar gyms dont have lol.

For squatting if you wanan really target your glutes, squat wide stance. The narrow stance is more for quads.

Dumbbell Swingthrus or Cable Pullthrus (same thing but with a lat pulldown cable) are good also.

[LiftGirl]

If you have a friend, they can hold down your feet.