Please, help for flat butt

RhiannonW

Cathlete
Cathe and Educated Crowd please share some of your wisdom. My butt and legs are lean and muscular. However, my butt is flat. Lucky genes, I guess. What are the best exercises to give me a bubble/poochy/fluffy butt? I currently workout 5 days a week. Cardio 3-4 and weights 1-2.

Thank you much!
 
I've had that problem my whole life! They called me "brick ass" in high school....

Anyway, the most effective exercise I've found to add a little shape is really heavy lunges. There are a ton of different ways to do them--i.e. w/a barbell, w/dumbells, one leg at a time, alternating legs--I've even seen lunges where you "walk" the perimeter of the gym.

My preferred lunge is on the Smith machine. Usually I take a step or one of those little wooden blocks you so often find in gyms and elevate my post leg on it. Then I work one leg at a time at maximum weight, which helps keep the tension on the muscles at all times. I do 3 sets of 8-10.

Bear in mind this is in addition to heavy squats (also done on the Smith machine) and leg press. But it's definitely given me some curve in the rear.
 
Hi,
Same problem here! Legs that respond well to exercise but a butt that's almost non-existent. S&H Legs has done a lot of good for my butt! That and if you add some of the circuits from Power circuit and BMax. I sub single leg lunges for some of the lunges and they feel great! Plus if you toss in Firm Strength which has slow leg presses and squats in between.
 

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