How do I into a nice butt?
So far the only exercises in my routine that include glutes are Squats and Deadlifts, but I'm noticing less progress with my ass compared to my legs.
Right now I'm rocking a pretty lame manbutt, while my quads and hamstrings are starting to get solid. I want to make grills jealous on my butt.
>>36522042
weighted glute bridge
>>36522071
What is this, weighted air humping?
db walking lunges
>>36522081
Pretty much
>>36522081
sure is - no shame when the goal is a nice booty
do it proud, son
>>36522042
Bulgarian split squats always give my ass a beating.
Doing them SUCKS though. It's torture.
>>36522042
> Doesn't have nice butt
Start squatting heavy bro.
>>36522116
Doesn't come quickly this way for everyone. DB walking lunges are GOAT.
>>36522185
Because he's doing shitty movements like this one.
>>36522042
Just squat heavy and stop listening to these inexperienced faggots.
Im on the opposite end brehs, My assis too damn bg for my body, it looks hot af, but im stil in ottermode at 5'10 140, bf 9%. Im underwhelmed and scared of doing legs because it might grow. How do i train legs without gaining ass? Fuck thiss
>>36522042
Heavy ass back squats as your main lift
Followed with Barbell hack squats
Front squats, diddies and hip thrust
>>36522250
All of this apart from the back squats are unnecessary for a juicy ass.
Low bar squat emphasises the glutes also, and means you can move more weight if done correctly = more strength = more size.
You'll also get great quads, hamstrings, obliques, abs, hip flexors, hip adductors for free without doing any waste of time shit like lunges, split squats, sit-ups, crunches, machine based crap, etc.
Also low bf%.
>>36522238
front squats will hit the quads more
>>36522042
>BRRRRRRRRRRRRRRRRRRP
>>36522250
Oh, deadlifts are pretty necessary for a balanced physique though.
>>36522308
squats don't build great hamstrings, and certainly not hip flexors
if loaded heavy, lunges and split squats work atleast as well as squats for getting a nice butt
>>36522325
diddies = deadlifts
>>36522326
Sounds like you don't squat properly.
Yes they do, when you do a lowbar squat, push your knees out and drive with your hips.
What do you think stops your knees caving in when you squat deep?
https://www.youtube.com/watch?v=QhVC_AnZYYM
>>36522361
>art of memeliness
Cringe.
>>36522420
kali muscle pls go
>>36522361
My squat is fine.
At the bottom of my squat I definitely use my adductors and glutes, not my hamstrings much though.
Don't fall for the Rippetoe meme that the squat is a great hamstring builder.
Oh, and the hip abductors keep the knees out over the feet.
http://strengtheory.com/hamstrings-the-most-overrated-muscle-group-for-the-squat/
http://strengtheory.com/hamstrings-the-most-overrated-muscle-for-squat-2-0/
http://strengtheory.com/?s=squat
>you cannot do anything else but more squats and deadlifts
cool you autism
Hip Thrusts are you best bet for glutes and do offer synergy to DLs and Squats
Body weight mention:bridging
Who nice ass here?
Do your glute bridges son, there's no shame. I personally get slutty with some kickbacks.
>>36522590
you look dyel tho
>>36522185
Works for me. Low bar really got my ass huge. I used to have hank hill ass.
not sure what they're called but if you go to where you do hyperextensions and do sort of hyperextensions but pretty much only use your glutes to pull yourself up you can get pretty good glute isolation that way.
>>36522042
What are your numbers like? Don't expect big butt until 315/405 squat/dead
How do you set up barbell glute bridge with your back on a bench? Feels awkward as hell!
I do them off the floor, cuz it's more convenient, but I know doing it from a bench would net more booty gains.
>>36522590
>>36522694
>skipping legday
Cringe.
>>36522042
romanian deadlifts mate
>>36523439
>another victim of SS
>>36523771
>another dyel newfriend neglecting legs
>>36523439
Wtf are you talking about, their legs are very proportional
>>36522694
why are you holding onto your dick you faggot
>>36523821
>show me your dick
>you're the faggot
>>36522071
How do i do these without them wrecking my hips. If i go above 1pl8 they destroy my already fragile hip flexors.
>>36523831
That's not what I implied. Why not edit it out fucking queer?
>>36523841
gotta use a pussypad
no other options
use a towel if u dont have a proper pad
