Squats if you have a big bum already

[SisterAgatha]

I have a large bubble butt just from fat and shape. I am doing HIIT which obviously has a lot of squatting and I don’t want a bigger or rounder bum.

All the photos online show bigger rounder bums on before/after pics, anyone here had the same issue and if so what sort of shape did you end up with after squatting for a while?

I’m hoping to look better from the front and get smaller saddle bags on my thighs ideally.

Don't go too low on your squats as that's when the glutes are activated, you'll use your quads if you do sort of half squats.
Side lunges and plie lunges are good for saddle bags.

Awesome! Thank you

Unless you do heavy squats with a barbell then it won’t make any difference. It’s just cardio to burn fat which will make it smaller.

@JumperTime

Don't go too low on your squats as that's when the glutes are activated, you'll use your quads if you do sort of half squats. Side lunges and plie lunges are good for saddle bags.

It's the opposite isn't it?

During a deep knee bend you load up the knee extensors (quads). Near the top of the squat the load is on the hip extensors (glutes).

Unless you do HIIT with really heavy weights (I mean anythign over 30kgs) then it'll convert fat to muscle. I do heavy lifts (standard squat 40-50kgs) and I think my butt has got smaller.

I might keep going for a bit then and measure the inches. So far I’ve lost inches all over except hips

Exercise doesn't target fat loss in the area you're exercising, your body decides by itself. So don't do squats thinking it'll shrink your bum.

The muscle build you'll get from this will be targeted though so if you really want to shrink your bum at the expense of all else, trade out the squats for cycling/running and crunches. The minor increase in butt muscles will stop, and you maaay see a little off the hips as your overall fat goes down.

Or you may not. Bodies are bastards like that. My own fat loss happens from the extremities, so my arms and legs go nice but gut and butt stay wobbly. Hooray.

Your bum won't get bigger but it might get more pert and a better shape. Bums always look better with more muscle under the fat. Don't be scared of a more toned bum!

I’m by no means an expert in this area but My butt has changed shape since doing weighted squats, lunges, deadlifts etc. It’s smaller and perkier. I’ve lost my pudgy knees as well but I think that’s because my quads are pulling everything up?

I think your butt will change when you start losing more fat? I know for me I notice the fat loss off my least fat areas first, like upper ribs. I don’t know but I’d say keep going and doing what you’re doing as muscle occupies less space than fat.

My top half is a full two sizes smaller than my bottom half because of the butt. So I was kind of hoping the legs and saddle bags could be targeted I don’t necessarily want to lose the butt, I just don’t want more of the damned thing! Haha!

If you're naturally well endiwed in that department, it probably won't make much obvious difference. The good news is tgat activating big muscle groups like glutes and quads is very efficient for calorie burn and helping to reduce fat.

@SisterAgatha

My top half is a full two sizes smaller than my bottom half because of the butt. So I was kind of hoping the legs and saddle bags could be targeted I don’t necessarily want to lose the butt, I just don’t want more of the damned thing! Haha!

Honestly it will look better if you have more muscle and less fat.

@CodenameVillanelle

Your bum won't get bigger but it might get more pert and a better shape. Bums always look better with more muscle under the fat. Don't be scared of a more toned bum!

I was going to say similar. I've got a lovely lift and shape in my backside, I keep admiring it in the mirror definitely don't be scared of a toned bum.

Isn't it also that the same weight of muscle occupies less space than fat? So you can stay the same weight, but get slimmer - I think this is what people mean by being 'toned'.

I just like being strong AF

Unless you do HIIT with really heavy weights (I mean anythign over 30kgs) then it'll convert fat to muscle. I do heavy lifts (standard squat 40-50kgs) and I think my butt has got smaller.

^ it's impossible to turn fat to muscle. Fat's fat and muscle is muscle

Oh yeah, point taken @Bloomburger What I meant is that fat is replaced by muscle - in that a controlled eating plan and intense exercise will reduce fat via calorie deficit.

The only way to "grow" muscle via exercise/weights etc is to train to failure. You exhaust the muscle, then rest it, then next time you use it (eg the day after) it's more capable.

I have a naturally sticky-out bum with rather too much extra padding. I've been doing bodypump 3 x per week since lockdown began. Previously I would lift heavy at the gym and this did very little for my shape. Obviously haven't been able to go to the gym for ages, then went back for a month before being put into local lockdown (gym in another county albeit only 2 miles away).

However since doing bodypump (so lighter weights but x1000s of reps), my bum has undoubtedly got perkier (and, probably, bigger because I've lost none of the fat!). But I have been religious about doing it 3 times every week. I've also got really well-defined deltoids and biceps.

ItalianHat I really hope this is the case, I’m going to keep on it and see 🤞🏻

You're better off not always training to failure actually. And no it's not the only way to grow muscle at all.

Any bum will be improved by squatting. It's the gold standard of exercises.

Think of squatting as building the foundations of a house - stronger foundations for a stronger house!

@devildeepbluesea

I have a naturally sticky-out bum with rather too much extra padding. I've been doing bodypump 3 x per week since lockdown began. Previously I would lift heavy at the gym and this did very little for my shape. Obviously haven't been able to go to the gym for ages, then went back for a month before being put into local lockdown (gym in another county albeit only 2 miles away).

However since doing bodypump (so lighter weights but x1000s of reps), my bum has undoubtedly got perkier (and, probably, bigger because I've lost none of the fat!). But I have been religious about doing it 3 times every week. I've also got really well-defined deltoids and biceps.

Lower weight and more reps is the best way to build muscle

It's the gold standard of exercises.

Yes, it is. It's great for the core/abs as well as quads & glutes (but I still love deadlifts the best).