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Post your butt exersizes here !!!
- Thread starter Superbabe
- Start date
Phemomena
New member
for the glutes/glute ham tie in/hams -
deadlifts as you already said, immediately followed by
back extensions (weighted, squeezing as hard as you can)
deep squats (already mentioned)
one leg leg presses (i'm not too big on leg press anymore, it's become pretty worthless for me, although doing unilateral work on it has kicked me in the butt a few times
)
single legged squats (i find these a little painful so i don't do 'em often)
lunges - kinda glutey... they get my quads more than anything)
stair sprints... get running up those stairs for a good burn...
last would be the ham-curl... i dont' really like these
that should be most of them... i don't do all of these in any single workout, dls and squats yes, usually, the rest i work in and out of my program...
i dont' have the best glutes in the world.. (far from it ), but they've come a loooooong way baby
deadlifts as you already said, immediately followed by
back extensions (weighted, squeezing as hard as you can)
deep squats (already mentioned)
one leg leg presses (i'm not too big on leg press anymore, it's become pretty worthless for me, although doing unilateral work on it has kicked me in the butt a few times
)single legged squats (i find these a little painful so i don't do 'em often)
lunges - kinda glutey... they get my quads more than anything)
stair sprints... get running up those stairs for a good burn...
last would be the ham-curl... i dont' really like these
that should be most of them... i don't do all of these in any single workout, dls and squats yes, usually, the rest i work in and out of my program...
i dont' have the best glutes in the world.. (far from it
), but they've come a loooooong way baby Backwards hyperextension - rating 8/9
This is hard to explain but I'll try. Get on the back hyperextension backwards - meaning your legs are hanging over rather than your upper body. With your feet together, lift your legs high enough to feel it in your glutes. Keep your heels together and point your toes outward. Hold for a few seconds. Hold a dumbell between your ankles for added resistance.
The rowing machine - rating 8/10
This really fries my ass. Do most of the work with your legs rather than your upper body, and go down deep so the seat practically hits the foot rests with each row. For variation and to really toast 'em, alternate pushing more with one leg then the other.
This is hard to explain but I'll try. Get on the back hyperextension backwards - meaning your legs are hanging over rather than your upper body. With your feet together, lift your legs high enough to feel it in your glutes. Keep your heels together and point your toes outward. Hold for a few seconds. Hold a dumbell between your ankles for added resistance.
The rowing machine - rating 8/10
This really fries my ass. Do most of the work with your legs rather than your upper body, and go down deep so the seat practically hits the foot rests with each row. For variation and to really toast 'em, alternate pushing more with one leg then the other.
Down on the ground--on your knees, back straight. Lift one leg up, with your foot facing the ceiling.Then push your toes straight up, while squeezing your buttocks. Switch legs after doing 15 or more. We do that in aerobics..... they have a machine for it also......cant remember the name of it.
Phemomena said:
Yes, I hang onto the bar that's under the thing where you'd normally have your feet hooked under (if you were doing regular hyps). Not sure if that explains it...
You can actually do the same exercise on a regular bench, just let your legs hang over and grip the sides. I like the hyper because it's higher.
luv2workout
New member
I want Natglutes....I mean, I want Nat's glutes 
TO WORK YOUR GLUTES
I agree with triple V about the leg press with your feet higher up on the platform.....you really feel it in your hams and butt. (9)
I also like doing reverse hypers, but don't have a really good place to do them. They will leave you pretty sore the next day. (8)
Lady
I agree with triple V about the leg press with your feet higher up on the platform.....you really feel it in your hams and butt. (9)
I also like doing reverse hypers, but don't have a really good place to do them. They will leave you pretty sore the next day. (8)
Lady
Medium width, high foot placement, knees at least to 90 degrees, leg presses. Deep squats (past parallel). Also started using cables on the one female client I'm preparing for a show. Face the weight stack, attach an ankle strap to the low cable, knee joint at about 135 degrees, then kick back to straighten the leg and pause and squeeze the glutes and hams at the top. Replicates a butt blaster movement. Really hits the glute/ham tie-in. When flexed at the top, you can see the glutes and hams just pop out.
W6
W6
ladyhawk25
New member
WHAT I DO TO EXCERISE MY BUTT AND MY INNER THIGHS IS I LAY ON MY BACK I PROP MY KNEES UP WITH MY FEET ON THE GROUND THEN I LIFT MY BUTT OFF THE GROUND AND SQUEEZE THE HELL OUT OF MY BUTTOCKS AND WHILE IM DOING THAT I TAKE MY LEG AND SQUEEZE THEM TOGETHER I CAN FEEL MY BUTT MY INNER THIGHS AND MY OUTTER THIGHS BURNING ANYWAY I CALL THEM BUTT CRUNCHES LOL 
Sassy69
New member
Hmmm.... I was about to post a note about my favorite butt exercise --- it involves a "partner" to "spot" you, though you have to do all the work, but its very rewarding work and both you and your partner get a BIG "pump" out of it. You sweat alot, but you are really relaxed when its all over. I highly recommend that you superset with a few other positions to get maximum results.
.. But then I realized that I don't have a "partner" handy...
So I vote Dead lifts, butt blaster, deep leg presses, lunges and hyper extensions.
.. But then I realized that I don't have a "partner" handy...
So I vote Dead lifts, butt blaster, deep leg presses, lunges and hyper extensions.
I do a lot of what I think are some kinda pilates thing originally -- it's a cardio thing, I guess, but it kicks ass -- so to speak.
You're on hands and knees, and you lift one leg up behind you as high as you can, backwards, keeping the knee relatively straight. Do 15 of those, then switch legs. Repeat. Repeat. Repeat. For variety do some faster, some slower. Keep going until you can do any more, lol. That'll kick start your butt.
Oh, and keep your back arched and your head up high and back -- I think that's the pilates lengthening deal. It gets your back pretty good. It won't build huge size, but it seems to hit things I can't get any other way, and the shaping it does is well worth the pain in the ass the next day.
Wyst
You're on hands and knees, and you lift one leg up behind you as high as you can, backwards, keeping the knee relatively straight. Do 15 of those, then switch legs. Repeat. Repeat. Repeat. For variety do some faster, some slower. Keep going until you can do any more, lol. That'll kick start your butt.
Oh, and keep your back arched and your head up high and back -- I think that's the pilates lengthening deal. It gets your back pretty good. It won't build huge size, but it seems to hit things I can't get any other way, and the shaping it does is well worth the pain in the ass the next day.
Wyst
luv2workout
New member
Sassy69 said:Hmmm.... I was about to post a note about my favorite butt exercise --- it involves a "partner" to "spot" you, though you have to do all the work, but its very rewarding work and both you and your partner get a BIG "pump" out of it. You sweat alot, but you are really relaxed when its all over. I highly recommend that you superset with a few other positions to get maximum results.
.. But then I realized that I don't have a "partner" handy...
So I vote Dead lifts, butt blaster, deep leg presses, lunges and hyper extensions.
LMAO!!!
You better watch out SASSY ...you being a BAD girl....sheriff lobo might cum and get you!!!Sassy69 said:Hmmm.... I was about to post a note about my favorite butt exercise --- it involves a "partner" to "spot" you, though you have to do all the work, but its very rewarding work and both you and your partner get a BIG "pump" out of it. You sweat alot, but you are really relaxed when its all over. I highly recommend that you superset with a few other positions to get maximum results.
heyyyyy... u stole my butt move man !!
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I have a tape called "better buns", it's part of a tri-trainer series by the Firm. It is great! It uses lunges, reverse lunges, step ups on a tall box with weights, hover squats, leg raises, and inner thigh raises. Because it's considered aerobic with weights there's no rest between movements, so on top of it all you're sweating like a pig! I swear my butt looks swollen when it's over.
Flex4life, yes, you sit on a bench/stool and with heavy weights on your shoulders you lift maybe an inch, hovering over the bench/stool and then stand and flex, then you slowly go back down and hover again and then gently sit. Like squats your weight is in the heels. It's really intense.
ladyhawk25
New member
hey superbabe ... how in the world do u walk on your butt ?????? 
hehehehheh i thought u walk on your feet lol ......
hehehehheh i thought u walk on your feet lol ......Similar threads
