Thread: A Tight Butt

I've heard lunges are good for a tight butt.

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Most of my clients have been women. I've had them squat and deadlift. These seem to work better for a tight butt than anything else they've done.

Originally Posted by .V.

Most of my clients have been women. I've had them squat and deadlift. These seem to work better for a tight butt than anything else they've done.

x2

Squats, deadlifts, variations of either. Done.

Gotta say what others have, I have had great success plainly from squats and deadlifts. Working my bodyfat level down it becomes more revealing. One thing I found surprising, from these exercises, my hips shrunk and then expanded, as I lost some weight and gained it back in muscle.

Weighted step ups
weighted walking lunges (which I like to super w/ reverse hypers)
SLDLs
ATF squats
high stance leg press
vertical leg press
if you can find the right set up, sumo SLDLs w/ a heavy dumbbell held vertically - because of the size of the DB, you need to find a set up such as the spotter stands on incline BB benches back to back so you put the DB between. Same idea as cable pullthroughs but w/ the resistance being vertical

Step mill cardio

Butt blasters using the reverse leg curl machine.

Vertical jumps, squats, deads.

Sprinting

Originally Posted by .V.

Most of my clients have been women. I've had them squat and deadlift. These seem to work better for a tight butt than anything else they've done.

There is no easy way to a tight butt. Stick to the basics and drop BF. Then use all these other exercises to tweak or shape certain areas but (lol) squats, deads, and lunges are the key to start with. Also the most grueling and difficult to maintain list if exercises to keep up with.

Originally Posted by Muscle_Girl

Gotta say what others have, I have had great success plainly from squats and deadlifts. Working my bodyfat level down it becomes more revealing. One thing I found surprising, from these exercises, my hips shrunk and then expanded, as I lost some weight and gained it back in muscle.

x2, squat and deadlift. I may not be a fair comparison, however, because I was already well-endowed in the backside when I started lifting.

I cant free squat or deadlift..back problems..what other movements can I do to get similar isolate effects?

Originally Posted by lymbo

I cant free squat or deadlift..back problems..what other movements can I do to get similar isolate effects?

I would happily volunteer to spot you on squats and deadlifts lymbo.

Originally Posted by lymbo

I cant free squat or deadlift..back problems..what other movements can I do to get similar isolate effects?

Lunges will help. Using a machine that lets you lean back using the spinal erectors to simulate a deadlift is kind of ok.

Most helpful though, would be leg press and leg curls and cable kick backs.

I doubt that you are truly unable to squat and deadlift though. I've had clients sent to me by physicians and physical therapists with "un helpable" back problems... including my own wife who was NEVER going to be able to do either because of back and knee issues. All were successful at becoming able to squat and dead over time. Starting with body weight 1/4 squats and rack pulls...gradually increasing the range of motion and the weight over time.

Originally Posted by .V.

Lunges will help. Using a machine that lets you lean back using the spinal erectors to simulate a deadlift is kind of ok.

Most helpful though, would be leg press and leg curls and cable kick backs.

I doubt that you are truly unable to squat and deadlift though. I've had clients sent to me by physicians and physical therapists with "un helpable" back problems... including my own wife who was NEVER going to be able to do either because of back and knee issues. All were successful at becoming able to squat and dead over time. Starting with body weight 1/4 squats and rack pulls...gradually increasing the range of motion and the weight over time.

DB squats & DLs are more flexible options and you can get a killer workout w/ light weights - ROM is important, form is important.

The stuff I've at least felt the greatest butt burn from are supers of weighted walking lungs (like 50 steps around the gym) w/ reverse hypers, hold for a good solid 1 count at the top of the rep.

Place a stability ball on ground (the ball portion on ground, flat facing up)
stand on it, lift one leg behind you keeping your balance while bending over to touch your toe and keep for 5 sec. go slowly back up. Other side. Do 10 reps

I just ride my bike... a LOT. When your feet are clipped in, and you have a good pedal stroke technique, it uses all the muscles in the legs, butt, and hips. One-legged pedalling with high resistance can be a good way to develop muscles needed for complete pedalling technique.

Originally Posted by lisarox

Butt blasters using the reverse leg curl machine.

agreed the butt blaster really isolates the glutes

Originally Posted by SFW

Sprinting

Running!

Like alot of people said..stiff leg deadlifts, lunges, deep squats, stepping up on something knee high, etc..all those exercises have done wonders for me. I still have a good bit of extra fat on my back side but it will take a good while to get all that off. in time...in time lol
good luck

stair climbing is a killer for your glutes. I was not too impressed with my glutes and after 2 months of just stair running I have significantly improved my but and legs. Also bike riders had the most firm and round butts there are because of how good it works them.

I Bust my ass on leg day to build my butt back up...its slowly coming along..i lost alot of muscle when i was pregnat last yr ago...any of you making butt donations i'll take a few pounds

Originally Posted by lymbo

I Bust my ass on leg day to build my butt back up...its slowly coming along..i lost alot of muscle when i was pregnat last yr ago...any of you making butt donations i'll take a few pounds

oh ill give you mine haha..it will take me years and years to get all of mine off..its damn annoying..how much ya want??? haha

I do a lot of squats and lunges, also on the cable crossover, I put the lever all the way down, strap a calf cuff to my ankle and to straight standing leg extension lifting my leg back. I hope that makes sense. It gets my gluts deep. Love them.

Originally Posted by lisarox

Butt blasters using the reverse leg curl machine.

Deadlifts and running have really helped me, that and dropping bodyfat. Butt blasters seem like something I could easily add though. I've been looking for something to add that extra "oomph" lol

Originally Posted by sassy69

DB squats & DLs are more flexible options and you can get a killer workout w/ light weights - ROM is important, form is important.

You are correct ma'am. When I started Mrs.V. with squats and deads, her deads were with an empty bar, in a rack from above her knees. As this improved, we went lower...then lower...then lower...then added weight. She can pull 230 from the floor now. Squats were started the same way, body weight using the rack for balance, then a 10lb empty bar and so on until she was doing real ass to ankle squats. Her broken back from an auto accident and destroyed knees from once weighing 450lbs were supposed to make this impossible for her.

BTW...is that you in your avatar? Rather impressive physique, one I wish I had (and I'm male)...ya know, wish I had except without the girl parts.