Maybe try these YouTube - Excellent Legs Exercise - Bulgarian Split Squats. Also try a wide stance squats, works less quad, and more glute/hip do them for higher reps.
My lady friend is really trying to shape and increase the size of her glutes. She does want to however increase the size of the rest of her legs at all. Any thoughts on what exercises and streching that should be involved to reach this goal? Any and all responses are appreciated.
The above exercise is a great one.
And sprints, endurance sprints as well.
SLDL(stiff legged Deadlift) Seated ham. curls, super sumo stance squats.
She wont be able to grow it. Ill be to difficult to target the muscle. It will be easier to tone the areas around it. Tone the hips in, tighten the hams and narrow them.
I as of recent started focusing on hamstrings more because i think alot of people tend to lack them. My GF says my butt has def got tighter but not bigger.
Alot of people DO develope squaters but though. Look at alof of football players that squat tons.
Check out this article, it should point you in the right direction. Personally I think glute bridges are one of the best hypertrophic exercises for the glutes.
Who ever wrote that article is an idiot. If you believe that those exercises work your glutes better than a squat, or deadlift than your also an idiot. Lets see how much that guy can squat, and deadlift. Then take a powerlifter his same height and weight and see who has stronger glutes.
Deep Deadlifts with small plates. Better not to use 45s. Stick to plenty of 10s and 25s. Keep chin up and butt low. Smaller plates allows you to go deeper. A lift could be used to deepen it.
That said, stair running does wonders for increasing muscle mass in glutes; this did it rather profoundly for me, and I was NOT happy at all, as I already have high muscle mass in lower body and did NOT want it. Or wide stance squats, deadlifts, romanian deadlifts, will all help gain muscle mass in the glutes (provided that she is EATING for it; if she's not eating for muscle growth then she's not going to get any, period!)
Thank you for the response, I agree as I have been experimenting with exercised myself and that is one if not the best. It is tough as she wants the butt without big legs...kinda of tough
I totally agree. It's a real tough spot...I care about her so much and don't want to change one thing about her...on the other hand I feel that if I don't help her with things like her booty it means just more surgery down the road. I choose the lesser of two evils I suppose. I just want her to be her, don't care much about how she looks one way or the other...not important to met...but it is to her.
Bridge. On the floor or on the a stability ball. If you she feels nothing after 1 set of 12-15 reps add weight. Put a plate, medicine ball, dumbell on her lower stomach. This will hit the glutes something great! Number 2. Dumbell squat. Set up legs out wide. Hold single dumbell between your legs in front of you. Drop glutes doward floor till your near seated position and rise back up. Hits inner thighs and quads to but is a great glute exercise. Wide deadlifts as well. Gotta get those calves out of the movement.
PS. Her legs are gonna get bigger no matter what she does. The bridge however is the best option.
Lord, whom shall we go away to? You have sayings of everlasting life"- John 6:68
WHAT has science offered?
How about just lying on the floor, on your back and placing the weight between your lower ab, upper leg area and just clench your ass?? This way youre totally isolating your glutes.
Power lifting squats wide will get BIGG ASS with little leg development because more use of hip flexors and glutes. I know as a powerlifting my ass was always 3 ft behind me with little quads LOL
I am not a medical Dr, please keep in mind that this answer is for information purposes only, and is not intended to diagnose, treat or replace sound medical advice from your physician or health care provider.
Squats. I've noticed that with exercises like this the weak muscle grows while the stronger muscles donot. If her legs are strong then they will not benefit as much as the weaker glutes from a squat. Her diet will make a difference too.