Help on butt lifting

[Auggiecakes]

I have a plump butt but would definitely like to lift it without losing its mass. Any ideas on how to make this happen. Also I would like to keep my thick legs too.

 

[twoton]

Any kind of squats and lunges will help build muscle back there.

 

[nailz]

Deadlifts to raise your butt

 

[276992]

Ignore the above. Those exercises do work the glutes but not as a primary muscle. The best exercises to lift the butt are glute hamstring raises and weighted hip thrusts. Also sprints help alot. I'm 40 and have the perky bum of a 20 year old from this.

 

[Auggiecakes]

Ignore the above. Those exercises do work the glutes but not as a primary muscle. The best exercises to lift the butt are glute hamstring raises and weighted hip thrusts. Also sprints help alot. I'm 40 and have the perky bum of a 20 year old from this.

Thanks. Ever since I got a desk job my butt turned to jello. It used to be so perky cause I used to bike around a lot for work but I got a better job, got a car and when work gives you food, well I've slipped.

 

[lookatthat]

If your gym has a back extension thingamajig, use that too.

 

[ZaleKing]

Ignore the above. Those exercises do work the glutes but not as a primary muscle. The best exercises to lift the butt are glute hamstring raises and weighted hip thrusts. Also sprints help alot. I'm 40 and have the perky bum of a 20 year old from this.

Ugh, thank you! I was going to ask a similar question.

I really just want a basic list of things like the best exercises that give max results and numbers reps, etc. to do daily to achieve a booty like this guy. I'm starting soon so I'll def start with your advice.

 

[276992]

Ugh, thank you! I was going to ask a similar question.

I really just want a basic list of things like the best exercises that give max results and numbers reps, etc. to do daily to achieve a booty like this guy. I'm starting soon so I'll def start with your advice.

That guy also has very developed hamstrings. So don't forgot to work those. Many of the exercises I mentioned work the central glute mass and the top of the glute that attaches to the back. Working hamstrings gives you that nice lower part.

 

[nailz]

Ignore the above. Those exercises do work the glutes but not as a primary muscle. The best exercises to lift the butt are glute hamstring raises and weighted hip thrusts. Also sprints help alot. I'm 40 and have the perky bum of a 20 year old from this.

Squats and deadlifts have been staple exercises for a century, not just because they're very effective at building muscle but because they help build a balanced physique which is not only attractive but also helps prevent injuries.

Telling someone to do just hamstring raises and hip thrusts is like telling someone who asks you how to get big arms to "just do dumbbell curls bro".

 

[276992]

Squats and deadlifts have been staple exercises for a century, not just because they're very effective at building muscle but because they help build a balanced physique which is not only attractive but also helps prevent injuries.

Telling someone to do just hamstring raises and hip thrusts is like telling someone who asks you how to get big arms to "just do dumbbell curls bro".

I believe I said the other work the butt better, not to ignore them

 

[sangheili90]

Ignore the above. Those exercises do work the glutes but not as a primary muscle. The best exercises to lift the butt are glute hamstring raises and weighted hip thrusts. Also sprints help alot. I'm 40 and have the perky bum of a 20 year old from this.

You are right though, a lot of people aren't aware of this and have an obsession with squats and deadlifts as if they are absolutely necessary for a strength or hypertrophy program.

https://www.t-nation.com/training/advanced-glute-training

 

[roundmidnight01]

Ignore the above. Those exercises do work the glutes but not as a primary muscle. The best exercises to lift the butt are glute hamstring raises and weighted hip thrusts. Also sprints help alot. I'm 40 and have the perky bum of a 20 year old from this.

YES! Barbell hip thrusts and hill sprints. Weighted side lunges will do wonders, too.