I am preparing for another figure contest in June. I REALLY need to work on my glutes! I am hoping to attain the full round glute shape (I have no @$$!). What is the best exercise to build this area? Right now I am doing walking lunges with heavy weight (50 lb barbell), squats (95 lb barbell), deadlifts, and leg press (twice a week). Any suggestions? Or should I just continue what I'm doing?

5'2"
122 lbs
18%BF

nothing beats squats to build the glutes, Id think you can squat more than 95 lbs, you need to start squatting heavy and to parallel or lower, if you dont go to parallel or below you are largely only hitting quads.

Good Luck

I think with a spotter I could go lower and heavier. I will keep pushing hard.

Thanks Jason~~

Super set: Lunges + DEEEEEEP Squats. Squat, squat, squat. None of this weener 1/3 or 1/2 or 1/8 squatting.... there is nothing more lame than a squat that isn't FULL RANGE OF MOTION!

quote:

I think with a spotter I could go lower and heavier. I will keep pushing hard.

Be careful about going below parallel. Make sure you're knees are stretched and don't use your regular amount of weight. Back off by 25% to start.

Glutes are part of the hamstring training, too. Use stiff leg deadlifts, too.

Stairstepper - high steps
Jumpsquats
Using the cables with the ankle attachment, stiff-leg posterior raises. Now that will squeeze a glute. You must be careful not to go too heavy and strain the lower back.

It sounds old school...but I do BUTT THRUSTS with weight, without weight and one legged. Lay on your back feet on the floor knees bent...push through your glutes to a lifted straight...shoulders on floor....hold for 5-10 seconds...down that is one rep. DO 10 reps then add a 10 or 25 lb plate to your lap and do the same. You can also doa set of mini presses with these to squeeze out and burnout on a set...and then be daring and straighten one leg totally out and do a set of 10 on each leg (unweighted). THIS IS KILLER. Do it at home or somewhere you feel comfortable...it may seem a little "provacative" to do at the gym!! But this is great...you'll feel it right in the middle of your glute!

Thank you for all your suggestions~

I did squats below parallel last night and I had to cut the weight back a bit. But I really felt it!

And ah yes- butt thrusts; I've done those in the past, but without added weight. So I'm sure I'll feel it when I add the plate to my lap!

Thank you again for all the suggestions!

Definitely deep heavy squats and SL deadlifts should do the trick.

As for cardio....you must try a stepmill if you haven't already. I absolutely love it. I'll spend a good 45-55 min doing lunges (by skipping a step and just basically lunging )

You just need to pick a modest speed- no need to jack up the speed your heart rate will elevate pretty quickly reguardless. Be sure to go nice and deep, squeezing the glutes all the way up. I generally do it in intervals of 25- starting with the standard front lunge then I'll turn and do side lunges for 25 (just be mindful of your knees). Then I'll switch to the other side for 25 and then back to a front lunge for the duration of my cardio time.

These things made HUGE changes for me

good luck!

Step ups are great for building the bum! A routine that worked great for me:

SUPERSET 1: Step ups 3 sets 20-30 reps w/DB Deadlift 10-15 reps

SUPERSET 2: DB Walking Lunges 3 sets 12-15 reps
w/Seated Leg Curls 8-10 reps

Lying Leg Curls: 3 sets of 10 on right leg, 10 on left, then increase the weight and 10 more reps.

Also walking on the treadmill for 45 min at 3 mph on incline of 10% for a minute, 12% for a minute and then 15% for a minute...and repeat for duration of workout.

duck squats in a smith with your feet just a head of your body. All booty girl friend! Remember to squeeze at the top.butt blasters also pretty darn good butt rounder.

and sometimes I wish I had KellyKel's problem of having no @$$...I'd gladly give her some of mine...lol

try doing one leg bodyweight squats to a bench or low bench concentrate on the eccentric glute contraction. guaranteed to work. work your way up to 4 sets of 12 on each leg. eccentric glute squeeze on way down. stay with weigh on heel and all the way to a seated position if you have to.

Squats (Rock Bottom)
Deadlifts
Romanian Deadlifts
Heavy Dumbbell Stiff Leg Deadlifts
Reverse Hyperexentions
Weighted Back Extensions
Reverse lunges
Bulgarian Split Squats
One legged Leg Press
Step Ups
Sled Dragging
Pull Throughs
Power Cleans

I could go on and on. The key is activation of the glutes on these exercises and not just going through the motions. Some trainees mobility and activation of some muscle groups are just so shutdown due to years of bad biomechanics and posture that it takes a long time to reactivate those muscles. For glutes, honestly, if you have an issue activating them, just do butt clenches during the day periodically to reteach your glutes how to flex and contract.