Flatt Butt

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    Predaking's Avatar
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    Flatt Butt


    If you have a flat butt relative to your hamstrings, i.e. your butt is almost flush with your hamstrings, what exercises will make your butt stick out?

    I've done squats to parallel (can't do them lower without rounding my back), deadlifts, and stifflegged deadlifts, and my butt has not grown bigger relative to everything else.

    Thanks all

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    Quote Originally Posted by Predaking View Post
    If you have a flat butt relative to your hamstrings, i.e. your butt is almost flush with your hamstrings, what exercises will make your butt stick out?

    I've done squats to parallel (can't do them lower without rounding my back), deadlifts, and stifflegged deadlifts, and my butt has not grown bigger relative to everything else.
    deads and squats worked for me.......

    you could try the butt master if your gym has one.
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    Squats and all variations there of...

    front/back squats
    hack squat
    deads
    walking lunges
    bodyweight squats
    Glute-ham sit-ups
    clean n jerks and any variation there of


    box steps
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    Deads and squats..work on your flexibility if your back rounds below parallel (unless of course youre super tall)
    I'd also emphasize go heavy on them..my butt is huge but I do absolutely nothing in the "hypertrophy" range for my lower body.
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    squats, making sure you break parallel. if you can get your glutes to touch your calves, you'll feel your glutes really take a hit. add in some lunges, and you're golden.
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    Quote Originally Posted by suncloud View Post
    squats, making sure you break parallel. if you can get your glutes to touch your calves, you'll feel your glutes really take a hit. add in some lunges, and you're golden.
    you know it brother.

    SLOW ATG, your butt will grow!
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    deads and squats. and lots of sitting at the computer.

    kidding about the last one (kinda.)

    alot has to do with genetics.
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    i geneticly have no ass, well used to have no ass. the thing that worked well for me was of course squats but i also do leg presses, feet together, placed low on the plateform and go for 20 reps 4 sets, go to failure.......they'll start playing the sir-mix-alot dong for you when you walk in the gym
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    squats and the stairmaster baby woo
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    Quote Originally Posted by lennoxchi View Post
    i geneticly have no ass, well used to have no ass. the thing that worked well for me was of course squats but i also do leg presses, feet together, placed low on the plateform and go for 20 reps 4 sets, go to failure.......they'll start playing the sir-mix-alot dong for you when you walk in the gym
    lmao gd one
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    I too had a genetically flat ass lol, took me a few months of legs workouts but its definitely filled in haha... i feel weird being a guy and saying this but whatev. I do Squats, front squats, leg press, lunges, and leg curls. Those all have worked great for me.
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    Jumping Squats
    Split DB Squats
    Lunges
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    Leg press machines always seem to hit the glutes most for me.
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    Heavy squats i think are what will do it i squat 500 and have a big ass haha
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    Quote Originally Posted by fisherman34 View Post
    Heavy squats i think are what will do it i squat 500 and have a big ass haha
    same here.
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    Quote Originally Posted by Predaking View Post
    If you have a flat butt relative to your hamstrings, i.e. your butt is almost flush with your hamstrings, what exercises will make your butt stick out?

    I've done squats to parallel (can't do them lower without rounding my back), deadlifts, and stifflegged deadlifts, and my butt has not grown bigger relative to everything else.

    Thanks all
    I'm sure the other girls will help you out!
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