How do I get a bigger butt?
SQUAT! That is all you need babe.
Yes, that is the answer most people will give you,especially guys..
My answer is
Squat is not the only exercise you need to gain a bigger butt,absolutely not.
Squat is a good exercise for lower body,and sure it target your glutes,hamstrings,hips and quads (the whole body get effected by it)
But let me tell you about squat…
If you are quad dominant (your quads are stronger than your glutes) then doing squats will probably do a lot more for your quads rather than your glutes..
And if you are glute dominant,your glutes will probably grow much more from squats than your quads for example (I had this problem in the past..
My butt grew but hardly my legs from doing squats)
Depending on your bodys structure and anatomy,your angle will determine how you will place the stress on a muscle
For me…I have long thighs compare to my lower legs,this is a problem for me if I want to squat
Because I can’t keep my torso upright,which results in a leaning forward position with my torso.
That is why I grew my butt bigger than my legs,because I used my back and butt too much when I squatted.
Not only that,my butt is easier for me to build than my legs,in all exercises I do, my butt grows faster,even if I have a more upright torso.
I consider myself as glute-dominant.
Back to squat…
Some people gain a bigger butt from squat only,but they would have gained even more glutes if they did other glute exercises as well
There are more exercises that will hit your glutes harder.
If you want to focus on glute building,then you also need to use more effective exercises that hits your glutes harder than your quads.
If you want a bigger butt,then you should train all three muscles:
* Gluteus maximus (the largest glute muscle)
* Gluteus medius (upper/side smaller glute muscle)
* Gluteus medius (Lying under gluteus medius)
That requires a variation of exercises that will target all three muscles in different angles
I will list a few exercises that will help you target all muscles
* Squat (if you are quad dominant-try the sumo squat)
* Leg press
* Reverse lunge
* Bulgarian split squat
* Step up
* Long step walking lunges
* Stiff deadlift
* Single leg deadlift
* RDL (romanian deadlift)
* Kettle bell hip swing/ Cable hip swing/ Dumbbell hip swing
* Glute bridge
* Hip thrust
* Side lunge
* Side step up
* Seated hip abduction
* Glute cable side kick
* Clam shell
* Lateral hip band walk
Choose some of the exercises in each group,let say 2-3 exercises/each and perform them 2-3 X week.
To get the best butt possible, a variation is something you should think about.and keep those exercises that you feel are the most effective for your buns.
If squat does not help you to gain a bigger butt, then try another exercise!
Traditional squat is not for everyone when it comes to train your glutes,and it is not a “mother” of all glute exercises.
If you have trouble with the traditional squat,you can try:
* Goblet squat
* Squat in smith machine
* Box squat
* Sumo squat
By the way…
I have not done the traditional squat for almost 8 years because of lower back problems
and let me tell you….
My butt grew even bigger without it!
I picked exercises I could do to train my glutes such as single leg exercises,smith machine,leg press,deadlifts etc
After that, I saw good results very quick(with less weights too)
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