How to get a bigger bum?!
Sweetdisposition91 · 09/05/2019 19:44
Hi all, I’ve been training at the gym for about 6 months now, I do classes and use free weights and machines - can squat 40kg and leg press 90kg for 10 reps for instance, I’m getting stronger but my bum just isn’t getting bigger which is my main aim!
Please advise me a routine or plan that I can do in order to actually make it bigger please?!
dementedpixie · 09/05/2019 19:48
Implants? Get fat? Don't think you can change shape like that tbh
Watto1 · 09/05/2019 19:50
You can have some of mine OP! I’ve got enough for two
SophiaLarsen · 09/05/2019 19:50
Do you do different types of squats?
How do you want it bigger? Do you mean more rounded?
AuntieStella · 09/05/2019 19:50
Squats and gluten bridges are the two I've most often seen recommended.
Running up and down hills (faster/steeper the better), running up and down stairs and just always taking the stairs might all help a bit too.
MikeUniformMike · 09/05/2019 19:52
Donkey kicks. use ankle weights if you have some.
Moominfan · 09/05/2019 19:53
Hip thrusts, lower reps and higher weights. Bret contras on Instagram has lots of advice
MangoBiscuit · 09/05/2019 20:11
Tempo squats, count 4 seconds down, and 4 seconds back up.
Banded crab walks, put a resistance band round your legs, and step sideways, steadily, don't rush them. By 10 you should feel in in your glutes, by 20 they should be burning!
Deadlifts and Romanian Deadlifts (RDLs), really powering thru your butt for the lockout at the top.
Anything you do, you'll need proper form, and progressive overload.
MangoBiscuit · 10/05/2019 05:12
Short T-nation article on deadlift variation for bigger glutes.
pashola · 10/05/2019 05:22
Eat in a surplus and lift heavy.
Include hip thrusts, lunges and deadlifts into your workout.
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