best training for buttocks

[Marquisio2]

I a 28 year old male, I work as stripper and believe it or not my job is on the line because of my flat ass, Idk if it's generic but not even working out I can develop mass back there, please shoot me a link with an intensive work out specially for buttocks, thank you.

 

[SteveMobsterG]

Most squat variations will work. But squeeze that ass. If you squat, hack squat, leg press etc as you straighten the leg under the load squeeze the glute (by flexing it) as hard as you can.

 

[Lev Butlerov]

Well, as a matter of fact - it is quite a lot determined genetically. However, you can do different variations of squats hoping to improve this to the extent of the possible.

 

[stevesmi]

butts can be genetic.. but it doesn't mean you cannot improve on this

lunges, squats that are done properly

 

[muskate]

Cutesy exercises like glute kick backs, walking lunges etc have their place but nothing will ever replace the squat when it comes to overall leg development and size.

Master the squat and I PROMISE you will get the glute and leg development you are looking for.

Not a smith machine squat, not a hack squat, not a front squat, a real squat where the bar is resting on your traps.

Most people do not get the leg development they want because they don't understand the anatomy of muscles in the legs. The legs are an endurance muscle. They have a large composition of slow twitch muscle fibres. Most people only train in a 8-12 rep range. The problem with that is it won't stimulate the slow twitch muscle fibres. In order to fatigue the slow twitch muscle fibres, you need to train in a rep range of 20-100.

Use a variety of exercises to fully develop the legs but make sure to add in some 'burn out' sets at the end of your workout in a rep range of 20-100 to stimulate the slow twitch muscle fibre. You will feel a burn like you have never experienced before.

Think about it. Look at the legs of a cyclist. They don't squat or lift weights at all but they always have extremely impressive leg development. That's from all the high rep work they constantly do when cycling.

 

[MasonicBodybuilder]

Heavy squats and eating more food. I know it will be tricky since you would want to stay lean but to add mass you will have to eat enough food.