Thread: How to get a bigger butt

Originally Posted by KentDog

My last girlfriend said that I have great proportions. She was kind of the blunt type and said the only place I was lacking was my butt. She said if I had a bigger butt, I'd have a "Ken doll body," meaning 'the perfect body.' Is it possible to get a noticably bigger butt (I don't mean fat either)?

My current legs routine looks something like this:
- 1x12 ATG squats
- 3x7 standard squats (increasing the weight as I progress.. the heavier the weight, the lower ROM)
- 3x7 leg extensions
- 3x12 calf raises

Try going heavier in your ATG's and do some Walking Lunges! Those have made a Huge difference for me!...

Do some Bulgarian squats! Those things will build your glutes.

Also - pull-throughs. These are along with squats and deadlifts.

OH yeah - you may want to do some glute activation warm ups before hand on your lower body workouts. These would inclue but are not limited to supine glute bridges. These will get your glute activated so they are firing properly and taking their meant share of the lift.

and last but not least - find me a cute Asian girl.

Originally Posted by Billie7

Try going heavier in your ATG's and do some Walking Lunges! Those have made a Huge difference for me!...

Do you think I should scrap the standard squats and go only ATG squats? And should I use weight for walking lunges?

Romanian Deadlifts. Nothing has worked my glutes harder than that. It did great things for my ATG Back Squats.

Yes only do ATG squats. Yes use weight for lunges. Just don't go crazy with them at first otherwise you won't stick with them start light DB's (20's even) until you get used to them. Step- ups are great too.

Originally Posted by KentDog

Do you think I should scrap the standard squats and go only ATG squats? And should I use weight for walking lunges?

I only do ATG because it has worked best for me, I have gained much more strength and size doing them this way. As for Lunges, yes! I started with 25lb dumbbells and worked my way up. A lot of men don't seem to like them, but they work! The Lunges have made a big difference in my squat.

Someone else mentioned Deadlifts, they are also great for the rear!..

Single Legged Romanian Deadlifts and Glute Ham Raises all the way.

Bulgarian Squats have worked wonders. They are absolutely brutal.

RDL's is great too

Not to sound worthless here, but can anyone explain to me what Bulgarian Squats and Romanian Deadlifts are? I really hate doing deadlifts as it is now (I only do stiff-legged deadlifts on back day and hate them), so I may not stick with the Romanian Deadlifts, but I'd like to try them out.

I will be switching my squats to all ATG from now on. I have been wanting to make the move for some time now, but was worried about not being able to handle the increase in weight, as I only do them now for warmup and the last set till failure (light weight, high reps).

The lunges you guys are talking about are just the plymetrics right? I don't mind them so much, I just find them to be too time consuming. When you are talking about doing them with weights, how many reps should one shoot for?

Originally Posted by Gazhole

Glute Ham Raises all the way.

We don't have this machine at my gym, we only have the upright seated ham curls.

Originally Posted by KentDog

We don't have this machine at my gym, we only have the upright seated ham curls.

I use a Lat Pulldown machine do them.

Originally Posted by KentDog

Not to sound worthless here, but can anyone explain to me what Bulgarian Squats and Romanian Deadlifts are? I really hate doing deadlifts as it is now (I only do stiff-legged deadlifts on back day and hate them), so I may not stick with the Romanian Deadlifts, but I'd like to try them out.

An RDL is similar to an SLDL but your legs are bent and the movement comes from your hips throughout the movement.

A Bulgarian Squat is when you squat with one leg, placing the other one behind you on a bench for balance.

I would also say squats.....do you have any before pics?

It would be great to see before and after pics...preferbally in speedos.

Originally Posted by Gazhole

An RDL is similar to an SLDL but your legs are bent and the movement comes from your hips throughout the movement.

A Bulgarian Squat is when you squat with one leg, placing the other one behind you on a bench for balance.

Excellent explanation.

My ass is huge and firm from doing heavy squats and SLDL.

Originally Posted by min0 lee

I would also say squats.....do you have any before pics?

It would be great to see before and after pics...preferbally in speedos.

Niiiiiice!

Originally Posted by fufu

Niiiiiice!

Well I am a member.

Originally Posted by Gazhole

I use a Lat Pulldown machine do them.

How does this work?

Originally Posted by Gazhole

An RDL is similar to an SLDL but your legs are bent and the movement comes from your hips throughout the movement.

A Bulgarian Squat is when you squat with one leg, placing the other one behind you on a bench for balance.

Thanks. I don't quite understand how the movement comes from your hips though. How does your back stay during the lift?

Are you able to go heavy with Bulgarian Squats? I question my ability to do squats with one leg, but I suppose if it were one leg only, the weight wouldn't be that much anyway.

Originally Posted by min0 lee

I would also say squats.....do you have any before pics?

It would be great to see before and after pics...preferbally in speedos.

I actually don't have any before and after pictures focusing on my legs or butt, I kind of wish I had some taken. I will take some next time I take progress pictures. No speedos though .

Originally Posted by KentDog

Thanks. I don't quite understand how the movement comes from your hips though. How does your back stay during the lift?

Are you able to go heavy with Bulgarian Squats? I question my ability to do squats with one leg, but I suppose if it were one leg only, the weight wouldn't be that much anyway.

For RDLs - Back is neutral all the way through, just like regular Deads. Keep it from rounding at all costs! Just put a bend in your knees, and keep your legs frozen like that for the whole exercise, and just use your upper body like a lever, with the joint at the hips.

For Bulgarians - I can do about 4 reps with a 40KG BB with them, and something like 90-100 with regular Squats (though i havent yet had the chance to PR regular squats for ages).

Start off light and just take your time building up untill you develop the required stability to do them. It doesnt take too long.

Originally Posted by KentDog

How does this work?

I lie face down with my knees and groin resting on the seat, wedge my legs underneath the leg pads and push off the weight stack with my feet and curl my body up at the knees.

It takes a little practice but it's fucking brutal, haha.

Originally Posted by Gazhole

I lie face down with my knees and groin resting on the seat, wedge my legs underneath the leg pads and push off the weight stack with my feet and curl my body up at the knees.

It takes a little practice but it's fucking brutal, haha.

I'm not doubting that excersize at all, and im sure it works great. My main worry would be trying that kind of thing at the gym in the fear of getting it wrong and looking like an absolute retard

Originally Posted by StanUk

I'm not doubting that excersize at all, and im sure it works great. My main worry would be trying that kind of thing at the gym in the fear of getting it wrong and looking like an absolute retard

My only consolation is that why would i care if the bunch of retards that frequent my gym thought i looked stupid?

I see them pointing and laughing when im doing my warmup; They stare confusedly at me when i do anything that isnt curls or bench press; Continually ask me "why do you train legs?"; And are skinny bitches down the last man.

The people who go there who actually have my respect wouldnt care if i looked like a retard, because they'd be more concentrating on their own workouts.

But it is an issue, i will admit, haha.

People look at you strangely when you do things that are different because they:

A. don't understand what you are doing

B. want to know what you are doing because it looks interesting and they think you are "in the know".

C. a little of both


When we train at the gym (my training partner and I) we almost never can get through a workout without at least one person coming up to us and saying something like:

"what are you guys training for" or "you guys are really tearing it up today! My legs are tired just watching you" or "can you teach me that"


Don't worry about others. Typically they are doing everything wrong anyway.

Haha, yeh I see your point, I guess you just gotta ignore it, after all your there to workout and nothing more. Still when im trying a new excersize at home sometimes im quite glad im the only one there!

Deadlifts, Heavy

Originally Posted by P-funk

People look at you strangely when you do things that are different because they:

A. don't understand what you are doing

B. want to know what you are doing because it looks interesting and they think you are "in the know".

C. a little of both


When we train at the gym (my training partner and I) we almost never can get through a workout without at least one person coming up to us and saying something like:

"what are you guys training for" or "you guys are really tearing it up today! My legs are tired just watching you" or "can you teach me that"


Don't worry about others. Typically they are doing everything wrong anyway.

Thankfully there are one or two people who have asked me one or two things. Obviously i have no problems telling them the deal!

It's the people who say, with a self-righteous sneer as they look up from their cable curls, "Do you enjoy killing yourself then?", that really annoy me. As if im so uncool for actually TRYING in the gym.

You need to do more lower body pulling movements. Do deadlifts, Romanian deadlifts, pullthroughs, etc.

Various unilateral movements are also great for building up the glutes. Unilateral movements have the benefit of using the glutes as both a frontal/transverse plane stabilizer as well as a prime mover for hip extension. I love Bulgarian squats, lunge variations, and 1-leg RDLs.