Building a Bodacious Backside

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Question: I have a flat butt. There’s no other way to say it but I want to change it. What are some exercises that I can do to actually build shape on my backside?
Answer: The shape of your glutes is partially determined by where the muscle inserts on your femur, upper thigh bone. You can’t change the insertion point but you can develop more muscle on your backside. In the gym, squats are your best bet. The exercise doesn’t require you to use monstrous weights but you do have to go deep on these. Most people tend to do 3/4, half or even quarter squats because of the fear of damaging their knees or simply because going deeper is so much more difficult. Shallow reps tend to focus on the upper quads, specifically the in the front, center of your thigh. Only when the femur, your upper thigh bone which is about the center of your upper thigh when viewed from the side, drops to or just a bit below parallel to the floor are the glutes fully activated. Squatting deeply also stimulates the hip flexors as well and when you are this low you feel like your butt is in a hole. Do 3 to 4 sets of these deep squats and you will feel your glutes working both during the sets and for a couple of days after.
Stiff-leg deadlifts, also known as RDL’s, can be used very effectively for both hamstring and glute development. Maintain good posture with your ribcage elevated throughout each rep which will keep your back flat minimizing the stress on your lumbar area. Drive your hips backwards and descend slowly into and out of each rep. At the top of each rep actually squeeze your glutes together. Never try to put the bar on the floor, just drive backwards with your hips and lower the bar to the middle of your shin.
Lunges also work very well, but as with squats, the center of your thigh has to be at least parallel to the floor to effectively stimulate the glutes.
Walking uphill on the treadmill taking long strides and pushing through your hips works well.
Outside the gym using a steep incline for hill sprints both builds a bit of muscle on your backside and is a super way to do cardio. Find a sharply inclined hill that is about 15 to 20 yards with a 45 to 55 degree incline. Get warmed up and begin with 10 sprints up. Sprint up, walk back down, turn around and repeat for 10 reps. Rest 1 to 2 minutes. The next set is 15 reps then rest another 2 minutes. The third set is again 15 reps with 2 minutes rest. the final set is 10 again which totals 50 reps. You should be done within 25 to 30 minutes.
These exercises will build a butt and get you in shape.
God bless and keep training,
Daryl

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