exercises for butt lift?

mandie123 · 03-09-12, 09:41 AM

Need suggestions, Doing KB gave me a butt(had none) but now really need to concentrate on exercises to lift (or maybe it's too late)

suegy3 · 03-09-12, 09:47 AM

KB swings should be lifting it but it takes time. One leg dead lifts are good too. There are also exercises that you can do to activate the glutes muscles. There were a few threads about them. I'm sure that someone will chime in with more info. There is a young lady VF'er that has her own site I think it's myomytv and she has a brutal looking butt exercise series. I believe that she also spoke about activating the glutes. She is in amazing shape so I would do whatever she said if I wanted to improve my glutes.

momofcha · 03-09-12, 10:03 AM

This is what I am trying to focus on as well. I second the kettlebell swings, lots of bridge work as well. That's what I'm doing these days and so far it's working, although it's still a work in progress for me.

naturallove · 03-09-12, 10:18 AM

Kyra recently linked to an excellent article from Bret Contreras on T-nation. There are some excellent exercises/training protocols and explanations in the article on training the glutes for strength and appearance. Check it out! (Note: The article itself is fine, but the rest of the site may have some NSFW photos.)

summer breeze · 03-09-12, 10:20 AM

Quote:

Originally Posted by shammy902

This is what I am trying to focus on as well. I second the kettlebell swings, lots of bridge work as well. That's what I'm doing these days and so far it's working, although it's still a work in progress for me.

I agree about swings and bridge work. Are there any particular DVDs you could recommend that have good bridge work? I think one, if not both, of the Squeezes? Any other favorites?

I also agree with dead lifts being good for lifting also.

Missiscipi · 03-09-12, 10:39 AM

Glute activation is key.
I love the MyOmyTV.com workouts. My favorite is the Booty Making Home workout. I do it once per week and it has helped me build a rounder butt. Still got a ways to go but it is improving!

I feel these are pretty effective-
Single leg deadlifts with a heavy weight - 3 sets 12 reps each leg (I use my 45lb kb for this but could do heavier)
1 leg hip thrusters 3 sets 12 reps each leg (I use my high step and club step so I can do it elevated)
Glute bridge work (weighted)
High deficit reverse lunges (I do these off my high step w/5 risers and a 26lb kettlebell 3 sets of 10-12 reps)
Kettlebell swings (heavier the better -I use a 45lb kb for these 2handed or 1 hand I use 35lb)

Also I have been doing Tonique Sculpt Dynamics and feel a good burn back there.

edensmom · 03-10-12, 05:42 AM

Quote:

Originally Posted by Rozy

Glute activation is key.
I love the MyOmyTV.com workouts. My favorite is the Booty Making Home workout. I do it once per week and it has helped me build a rounder butt. Still got a ways to go but it is improving!

Totally agree about the glute activation. I did a search a while ago about glute activation and found some tests you could do to see if you had LAZY GLUTES and on one side I struggled with the exercises. It is worth reading up on if you hope to boost your backside. Check out MyOmytv.com. She is gifted in the glutes dept.
At the gym I was always told "legs equals butt" as far as what I was working which I am now rethinking. Now I am inspired to add a glute day. I don't always feel squats and lunges working my glutes.
I am thinking I will follow the plan from the link Kyra posted in "getting started with videos.". It would be worth taking a look at that thread. The OP is also complaining about a flat butt.

momofcha · 03-09-12, 10:53 AM

Quote:

Originally Posted by summer breeze

I agree about swings and bridge work. Are there any particular DVDs you could recommend that have good bridge work? I think one, if not both, of the Squeezes? Any other favorites?

I also agree with dead lifts being good for lifting also.

I haven't done Squeeze in a while - but BB has some great downloads that I do often - Bridge I, Bridge at Wall I & now II, Bridge II, I also use Tonique Premier Mat portion which has some good glute work and a nice bridge segment. hth

summer breeze · 03-09-12, 01:48 PM

Quote:

Originally Posted by shammy902

I haven't done Squeeze in a while - but BB has some great downloads that I do often - Bridge I, Bridge at Wall I & now II, Bridge II, I also use Tonique Premier Mat portion which has some good glute work and a nice bridge segment. hth

Yes, thanks. I recently acquired Tonique Premier in a trade but haven't been brave enough to try it. I'll have to check it out soon.

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03-09-12, 09:41 AM
mandie123 Join Date: Jul 2006 Location: NC	exercises for butt lift? Need suggestions, Doing KB gave me a butt(had none) but now really need to concentrate on exercises to lift (or maybe it's too late)

03-09-12, 09:47 AM
suegy3 Join Date: Feb 2005	KB swings should be lifting it but it takes time. One leg dead lifts are good too. There are also exercises that you can do to activate the glutes muscles. There were a few threads about them. I'm sure that someone will chime in with more info. There is a young lady VF'er that has her own site I think it's myomytv and she has a brutal looking butt exercise series. I believe that she also spoke about activating the glutes. She is in amazing shape so I would do whatever she said if I wanted to improve my glutes.

03-09-12, 10:03 AM
momofcha Join Date: Nov 2001 Location: Illinois	This is what I am trying to focus on as well. I second the kettlebell swings, lots of bridge work as well. That's what I'm doing these days and so far it's working, although it's still a work in progress for me. __________________ Sue "I'm just one workout away from a good mood." ~ Valerie Waters

03-09-12, 10:18 AM
naturallove Join Date: Dec 2002 Location: Virginia	Kyra recently linked to an excellent article from Bret Contreras on T-nation. There are some excellent exercises/training protocols and explanations in the article on training the glutes for strength and appearance. Check it out! (Note: The article itself is fine, but the rest of the site may have some NSFW photos.)

03-09-12, 10:39 AM
Missiscipi Join Date: Jan 2006 Location: TX	Glute activation is key. I love the MyOmyTV.com workouts. My favorite is the Booty Making Home workout. I do it once per week and it has helped me build a rounder butt. Still got a ways to go but it is improving! I feel these are pretty effective- Single leg deadlifts with a heavy weight - 3 sets 12 reps each leg (I use my 45lb kb for this but could do heavier) 1 leg hip thrusters 3 sets 12 reps each leg (I use my high step and club step so I can do it elevated) Glute bridge work (weighted) High deficit reverse lunges (I do these off my high step w/5 risers and a 26lb kettlebell 3 sets of 10-12 reps) Kettlebell swings (heavier the better -I use a 45lb kb for these 2handed or 1 hand I use 35lb) Also I have been doing Tonique Sculpt Dynamics and feel a good burn back there.