Cathe, Can we bulk Glute muscles from home through your program?

nckfitheart2009

nckfitheart2009

Cathlete
:rolleyes:

Hi Cathe,

I have tried Butt and Gutt and other legs and glutes muscles and felt more in my legs. I did not feel targeting specifically my glutes.
I have achieved some cut lost fat in years and missing curves I had before :eek:

I dare go straight to the point: I would like to bulk my glute muscles lifting heavy with five to seven exercises 8-10 reps, working out from home. Do you think I can achieve a good result from home?
Ideally I would like to have a specific routine just for Butt to avoid letting it slip into another leg rotation.

Yes my genetic are in my favour, I must admit...I am not flat. I have achieved from your program, thanks, a round butt but still miss some of the curves i use to have.

Please help! :)

Nathalie
 
Not Cathe but I wanted to share my experience and thoughts about working the glutes. I find the glutes can be very tough to isolate if you aren't totally focused on firing those muscles. I work very hard to keep my weight in my heels during squats, lunges and deadlifts and also really focus on squeezing my glutes during every rep. It's really easy to let the quads take over during many of those movements if you aren't totally envisioning those muscle fibers in the glutes and hamstrings. HTH:)
 
I agree with you when it comes to isolating the glutes. I found it relatively easy while performing deadlift. The hamstring does respond at the same time so I found it difficult to consistently isolate glutes. I end up working hamstring instead!

Without wanting to sound shallow, other muscle do benefit from strong glutes.
I reckon it is worth targeting it once per week. Why not bulk glutes :-//

Thanks collen, let's hope to hear from other cathletes feedback on this

Nathalie
 
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I found that the only way that I was able to "grow my glutes" was to do donkey kicks with weights. I have been doing this move for about 3 years now and it has made the lower part of my butt pop out. I lay on the ground and put a 20lb dumbell behind my knee and do 3 sets of 12 reps. Before I started doing this move I always just did squats which was good at working my legs but not my butt. Once I started doing donkey kicks it gave me a butt! Hopes this helps. :)
 
bulk glute

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anderson said:
I found that the only way that I was able to "grow my glutes" was to do donkey kicks with weights. I have been doing this move for about 3 years now and it has made the lower part of my butt pop out. I lay on the ground and put a 20lb dumbell behind my knee and do 3 sets of 12 reps. Before I started doing this move I always just did squats which was good at working my legs but not my butt. Once I started doing donkey kicks it gave me a butt! Hopes this helps. :)
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Thanks so much Anderson,

This is definitely what I am after...Glad I am not the only one with such demand.
Wow that is a difficult part of the glute to gain bulk on in my opinion. Nice bulk!

Keep an eye on this thread, who knows someone else may come up with other thoughts to share. ;)

Nathaliexxx
 
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anderson said:
I found that the only way that I was able to "grow my glutes" was to do donkey kicks with weights. I have been doing this move for about 3 years now and it has made the lower part of my butt pop out. I lay on the ground and put a 20lb dumbell behind my knee and do 3 sets of 12 reps. Before I started doing this move I always just did squats which was good at working my legs but not my butt. Once I started doing donkey kicks it gave me a butt! Hopes this helps. :)
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Do you do donkey kicks from hands and knees or do you really lay on your belly?
 
Donkey kickbacks

To Sarafit,

Donkey kickbacks are performed on all four with a flat back.

If I understand, what you are referring to while lying on a belly is back extension.It is a different exercise not to be performed with dumbbell in my opinion. It would be too much interference with the lower back.

Hope this help,

xxx
 
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An exercise I did in Physical Therapy really helped to round mine out further (I have a bubble butt and LOVE it!):

A Reverse Leg Press on a High Step.

I used a traditional step bench and used a 14-16 inch platform. If you're taller (I'm 5'4) you can add an extra set of risers if you have them. God knows with all the benches I have, I have risers to spare.

Start in the reverse position. Stand on top of the bench and slowly lower down barely touching your toe to the floor. Tap the floor and slowly begin to raise back up. You jever really place your foot on the floor allowing your body weight and balance to remain on the standing leg (the one of the bench). Body weight alone should work for a while especially when momentum is taken out. Add in dumbbells when needed but I wouldn't suggest a barbell for balance/safety reasons. I had, still do, a bad lower back/hip/glute injury and it was always hard for me to target the butt alone. Good Mornings and Dead Lifts do work but you also recruit the lower back and hamstrings as well, even if only secondary muscles. This reverse leg press will work the thigh if you do not place the weight of the body into your heels. But you should feel it in the glutes and upper hip area.
 
mrsprincess07 said:
An exercise I did in Physical Therapy really helped to round mine out further (I have a bubble butt and LOVE it!):

A Reverse Leg Press on a High Step.

I used a traditional step bench and used a 14-16 inch platform. If you're taller (I'm 5'4) you can add an extra set of risers if you have them. God knows with all the benches I have, I have risers to spare.

Start in the reverse position. Stand on top of the bench and slowly lower down barely touching your toe to the floor. Tap the floor and slowly begin to raise back up. You jever really place your foot on the floor allowing your body weight and balance to remain on the standing leg (the one of the bench). Body weight alone should work for a while especially when momentum is taken out. Add in dumbbells when needed but I wouldn't suggest a barbell for balance/safety reasons. I had, still do, a bad lower back/hip/glute injury and it was always hard for me to target the butt alone. Good Mornings and Dead Lifts do work but you also recruit the lower back and hamstrings as well, even if only secondary muscles. This reverse leg press will work the thigh if you do not place the weight of the body into your heels. But you should feel it in the glutes and upper hip area.
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Hi Mrs princess07,

Thanks for your reply, I will try this and see how my muscles respond.

Glad you are happy with your bubble butt. :D Funnily, I have been warned this weekend my derrière is sticking out! :D I am not going to complain...It is all good.I can do with some of the perkiness gained doing heavy squat! Oh well! I shall let cathe take the blame!

@Anderson, I tried the donkey kick backs with 7 pounds/3kg and 4/1.8kg ankle weight...it felt very good. All I needed to do was place the dumbell safely keeping a 90 degree bended leg. 20 pounds sounds excellent to me. That is definitely the route I will take! My body respond well to heavy so I will build up skill and perform with 20 pounds within months. I can not wait to target my glutes!

Thanks ladies for sharing your thoughts,

Have a good week ;)

Nathalie
 
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Cathe's fitness article

I have just retrieved one of cathe's article about best exercise to develop better glutes. Here is the link:

Cathe Friedrich - Are Squats the Best Exercise to Target the Glutes?

Hip extension/Donkey kickback and step up are top of the list.

I did Total triset last week, I lifted 11kg/24 pounds, without realising how heavy the dumbbells were, and did step up, down, reverse lunge. I instantly felt my glute. Never had such a shock on my glutes! I will incorporate it in my glute routine but with less weight cause it was too heavy to start with.

Happy workout to all,

Nathalie ;)
 
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nckfitheart2009 said:
Hi Everyone,

I am back on this old thread of mine with more to share.

I have just come across an article motivating me to build and possibly bulk more glute muscle.


A Big Butt Is A Healthy Butt: Women With Big Butts Are Smarter And Healthier | Elite Daily

This goes to show that some of us who want to bulk the glutes are quite inclined to bulk the brain:D:D:D;)

Happy reading everyone ;-)
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Nathalie, thanks for reviving your old thread. What I lack in bosom, I more than make up for in booty. :p No wonder I'm brilliant. haha!!!
 
When I was a younger I was teased about my "big butt" so I would do any exercise that helped make it smaller. I would sit on the floor and "walk" with my butt, like that really did anything! The stupidity of being young. I would go shopping and if an outfit made my butt look big I wouldn't buy it. Finally at age 50 I embrace my muscles and realize how much better a defined butt really is! I am loving both the Great Glutes and Leaner leg DVDs.
 
If you are looking for a home program specific to building glutes the Get Glutes www.getglutes.com program is supposed to be very effective for this. You could visit the website, otherwise there is a book called Strong Curves by the same people who create get gluten program that is very effective also. Brett Contreras is called the glue guy because when it comes to building the glue no one is better than him.
 
I am also interested in more curves "back there" so here are a couple things that have stuck out in my quest:

1) great exercise to add butt muscle: weighted glute bridges (google to see good form b/c a full extension & squeeze at the top seems to be key). I think Brett "the glute guy" advocates these.

2) train glutes often to add inches - I even read about a fitness model (with very nice glutes) who trained her glutes daily! I probably wouldn't go daily but have tried for a few strong exercises 3-4 times per week.

Good luck! :D
 
nckfitheart2009 said:
Hi Everyone,

I am back on this old thread of mine with more to share.

I have just come across an article motivating me to build and possibly bulk more glute muscle.


A Big Butt Is A Healthy Butt: Women With Big Butts Are Smarter And Healthier | Elite Daily

This goes to show that some of us who want to bulk the glutes are quite inclined to bulk the brain:D:D:D;)

Happy reading everyone ;-)

Kind Regards,
Click to expand...


I have a bubble butt that running is the only thing to keep it tone down. I don't run any longer. I do heavy lower body work so I've accepted and love my stick out butt which sticks out more with all of my hip thrust, forward leaning lunges and squats. I'm guessing if someone that genetically got the big butt and these exercise increase my natural enhancements. I'm sure they would work for those of you that are wanting to build up the glutes

I love STS totalbody and it has lots of lunges but if you tweak them and lean forward at a 45 they engage the glutes more and less quad. I also love weighted hip thrust I'll add them to whatever style workouts. I've added them to lower body pyramid with 35/45/55/45/35 and couldn't sit down the next day LOL.


Now to the article yes bubble butt women are brilliant and I have brilliant children LOL

I love at the end of the article that it said they didn't test fake butts
 
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