5 Steps to Get a Nicer Butt
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- čas přidán 15. 07. 2023
- A step by step plan to transform a flat pancake butt to round, firm, and muscular glutes. Learn how to build bigger stronger glutes and how to transform your gluteus maximus with the best exercises and diet strategy.
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There exists an ideal waist to hip ratio that makes you appear more fit, healthy, and attractive. Most men already know that having wider shoulders and a narrower waist makes you appear more masculine but very few men are aware that you want your waist to hip ratio to at least be under .95 to have optimal masculine proportions while simultaneously decreasing the chances of developing a number of chronic diseases. That's right having small glutes in combination with a large waist can be used as a major indicator that you're at a much higher risk for developing issues like high blood pressure, heart disease, and diabetes. Obviously the size of your waist is mostly influenced by diet but the size and composition your glutes and hips are hugely influenced by your workout program, the exercises you're doing, and how your performing those exercises.
By applying the 5 steps im about to go over you can transform a saggy pancake butt to firm round glutes as fast as possible
First I see a lot of people spending too much time focusing on exercises that attempt to isolate the glutes like the kick back glute machine, cable hip extensions, and even hip thrusts. And even though some of these exercises can be used effectively they are nowhere near as effective as the basics, which primarily include squats and deadlifts. So step one is to include heavy squats and Romanian deadlifts in your workout routine. You don't have to do both in one session, but you should start each of your leg workouts with at least 3 to 4 heavy sets of one of these two exercises. Skipping over these more demanding exercises and replacing it with glute kick backs or cable hip extensions is not going to get you anywhere near he results that you can achieve by progressing at exercises like barbell squats and Romanian deadlifts. Now there are other very effective exercises for your glutes as well like Bulgarian split squats, walking lunges, and step ups, and you can and should include these exercises into your leg day after you've already put your best effort into 3 or 4 sets of heavy squats or deadlifts, but I still recommend that you start with and primarily focus on improving your squats and deadlifts if you want the fastest track to nicer glutes. And by the way if you're not exactly sure how to properly do these exercises stick with me because I'm going to show you exactly how to do these with perfect form a little later in the video
But first lets move on to step 2 which is to get stronger at these exercises overtime. This is critical and most regular gymgoers ignore this crucial step. They do squats either just use their body weight or they do the same weight load week after week and are surprised when they see little to no results. Just like other muscles your glutes will only grow if they are challenged enough to do so. One of the best and most accurate failproof ways to ensure that you're increasing the challenge and progressively overloading overtime is to constantly try to up the weight. This is something that I've talked about many times before in videos about other muscle groups, but the things that make any one muscle grow will typically apply across the board to other muscles groups in your body. One of the simplest ways to consistently increase weight load is to up the weight everytime you hit the upper end of your rep range.
I know this method may sound super simple, but I promise you it's extremely effective for getting stronger at almost any exercise. One of my favorite rep ranges to stay within especially at an exercise like squats where going to failure is dangerous, is 6 to 10 reps. So lets say you usually do squats with 135 pounds and you can complete 10 reps. You should try to up the weight by 5 pounds on each side and then the goal is to still shoot for the 10 reps. However, you may find that when you up the weight you can't complete all 10 reps and instead can only do 8 reps. That's totally fine, your new goal is now to use that heavier weight week after week until you can complete 10 reps on your first set. Once you can do that, rinse wash and repeat the process over and over again until your lifting significantly more weight than what you started with and I promise you this alone will dramatically improve your glutes. Sometimes you may have a week where you up the weight and you can still do 10 reps with that new heavier weight load because you've gotten that much stronger. That simply means you should up the weight again, until your no longer at the upper end of your rep range, and then work your way back to 10 reps over time.
The next step is to make sure that you do this at least twice a week...
1. Make sure you don't forget to do squats and deadlifts.
2. Up the weight over time. Try upping the weight at the end of your rep range.
3. Work legs out specifically 2x per week (every 3-4 days).
4. Optimize your diet
5. Recovery & consistency. Recovery: space heavy leg day sessions by 48-72 hours, don't do a ton of cardio during recovery time, sleep 7-9 hours daily. Consistency: establish these steps as habit.
machines are all you need
"Sad pancake butt" come on man no need to get personal 🥺
I read this so many times before I realized that you meant “come on”
🙄
@@snacking5908 fixed haha
He said “saggy pancake butt” 😂
Mine looks like a waffle. How did this happen?
At 72, can't do squats and deadlifts due to back issues. Instead, I focus on leg presses and leg curls and I definitely feel it in my glutes and see progress.
wow! impressive, and respect to you for still working out at 72.
Wow!
I hope I can still workout at 72
Good for you
Never Give Up .. the body is a work of Art that God designed..🙌🙌🙌🙌
But still doing something...👍👍‼️
Focus on strengthening your back ligaments. Strengthen your trunk. That should help.
From someone who had no butt what helped me grow it nicely was Bulgarian spilt squats, reverse lunges, Rdls hip thrusts and squats.
How long you did till see results ?
@@tuuluamaliefh9743 1-2 years esp after a bulk
bulgarian split squats are the bomb. i never feel not sore after doing it for just 3 sets of 12 reps per leg. i still have a hard time with reverse lunges too but yea, they perked up easily even at 3 weeks training only. i can guess those are just beginner gains. also, protein stacking every day
Thank you for that wonderful video.Everything is on point.
Simple and informative video. Thanks!
GREAT VIDEO and Information shared!!
This guy and channel produce some of the highest quality and useful content communicated clearly and concisely
Another cool video! Thank you!
GREAT Tips - thanks !!!
Very interesting & detailed guidance
Very informative content ❤❤
Top top video. Thankyou
thanks for the video.
Very helpfully guidelines my respected sir..👌👌
Thank you good information
You dont need to lift heavy. You could go for high reps to save your joints but make sure you go to failure. I go on the bike and deep squat every day, in addition to a couple of glute focused exercises (swinging kettlebell). My squats are high rep. I dont count my reps. I just keep going until failure and until I cannot maintain proper form. It has worked wonders. Consistency, time, and discipline are key.
Shut up
Save the joints. That's key 🔑 💯
Thanks
¿How many sets you do per week?
Thanks for video
Thank you.
Great informative video, precise straight to the point, no fluff.🙏🏿
No bum fluff
Fluff .. sometimes you need some Fluff n Puff 👌🤣
Wow this is a very amazing and superb video bro telling about this topic and about 5 steps for get nicer butt and keep it up and keep up the good work as always and take care
Keep smiling always
Thanks dude! I do this because of you and my butt has become awesome!
it was great thanks
thank you!!
Bulgarian split squats really work my glutes.
In terms of building rounder, firmer gluteal muscles, you especially need to take in enough essential amino "Ass-ids"
Absolutely crazy you mentioned mTOR. My thesis was on mTOC2 pathway and leptin gene expression.
I was working with the sad pancake and using glute isolating exercises to prime before doing deadlifts and squats really helped me feel and focus on using my gluten more during the dead lifts and squats.
When I do the leg press, or step ups, I literally have to find my glute muscles via fingertips to make sure the glutes are firing like a convulsing baseball. I've even been able to improve various glute prone exercises this way. Because some really don't fire up the glutes as much as others. It's rather odd to be doing this, especially at the gym, and awkward, but at least I know the glutes are being activated.
@@joejanczak3014 👌🙌
- Do you like your butt?
- I accept it - responded Johnny Depp.
Squats, deadlifts, lunges, straight leg deadlift, and hip thrust.
It would be great to do deadlifts and squats if my back wasn't wrecked so I have to do other things
Same here
i read that you can first do stabilization exercises as well as core strengthening first before progressing to rdl. strong core/back supports movements for rdl
@lourainevillalon3852 Last operation on my back was 9 hours on the table, replaced a vertebrae and fused my whole lower lumbar and placed rods in there. I'm never doing traditional squats or deadlifts. I do leg press, glute kickback, leg extensions, hammy curls, abductor machine and calf raises. That's more than enough for strength and hypertrophy and I don't have to risk hurting myself.
@@Strength.And.Conditioning ohhh i see. i hope you're doing well now. whether your fitness goal is strength training, increasing mobility or glute hypertrophy, the main muscles we need to activate are mainly the legs, core and back as they are the most essential muscle groups. you don't want to work them hard that it causes pain. hear and feel your body. as long as you're still incorporating exercises, it's good enough. i heard that recovery will go much better when you're also strengthening your body in a reasonable, painless pace
@@Strength.And.Conditioning If you do more than the full range of motion on leg press it can be way worse for the back than squats or deadlifts
Please do a video on which is better weights or resistance bands.
Nice sir....👌👌
Thank you for this! I just started my fitness journey last week. This helps a lot understand this particular topic
What are some examples of upper body cardio exercises?
The best way is to do sprints to failure. Almost everyday, 3-6 sets, 1-2 minutes of walk between them to reduce the heart rate to normal.
Best overall exercise for all muscles. The most natural movement for humans
What do you mean by Sprints?
@@buren86Running full speed. choice your distance and run that distance full speed.
But it doesn't make your butt looks nicer. That's the purpose of this video.
@@0McCart they do sprinting can engage your gluteal muscles and contribute to improving the appearance of your butt, but individual results may vary depending on factors like body composition and exercise routine.
I love sprinting & I think it’s fabulous way to tone the lower body. When most people think of their ideal lower body, it looks like a sprinter, jumper or hurdler. Basically, we like the look of power more than endurance. However, most sprinters also do heavy squats & deadlifts bc it helps make us more explosive off the line
YOU are the...MAN!!!
Hello, I have problems with my left knee, for the moment they prohibited me from squats, I don't know if for a while or forever. The exercises that I am allowed to do are leg extension, leg curl, seated calf (sewing machine) hip thrust. I want to grow my buttocks, having said the above, how could I strengthen them and make them grow? Thank you 👍🏼
Will it reduce the fat around the glutes as well? Because I gotta tone up soon for my competitions in the future.
Like Jeff Foxworthy said. I look like if you stood a frog in its hind legs. And put a pair of pants on em. 😂. Thanks for the tips. Love your videos. Great info. Easy to digest. Appreciate all you do!!
Squats and DL have done nothing to add to my glutes until I incorporated glute thrusts, glute ham raises, and reverse hypers. I still do cable kickbacks.
On their own they just didn’t add the mass and look I wanted.
Sir can you guide home made workout video of all body .....plz
Wait
You don't mean the "ass" Knife..
Lmao like how they say in Fo4 adult mods "grab my ass" 😂
Athletic Bodybuilding
Solves Everything
You definitely confirmed for me one of my biggest issues with leg day. My job requires a ton of walking over various surfaces and obstacles. I pretty much get zero actual recovery after a leg workout. I still see results, but they come pretty slowly when compared to my upper body and core.
It then might help you to schedule your leg days for the day before your days off, then obviously trying to reduce lower body cardio on your days off
My butt didn’t grow until I started doing straight leg deadlifts, hip thrusts (on a lying leg curl machine..place your hips under the big foam), cable kick backs, and backward banded squat walks
I have a back injury. I use power bands, dumbbells and my Bowflex machine only. I do only halfway squats with the bar only no heavyweights. I can't go all the way down so what I do is I go down and put my but on the Edge of the bench and go back up. I do as many reps as I can and at the end of my reps I feel it in my glutes. Can you please give suggestions for people with back injuries for their glutes and legs? Please remember I can't use weight because of my back injury. Long-time subscriber👊DIG YOUR CHANNEL BRO👊
LOLLOL please excuse any grammar errors bad vision LOLLOL
You should do more stretching for your particular problem. Bulgarian squat is a very good choice. Also stepping on a box with a decent weight should be also a very good choice.
A back injury prevents me from going heavy with squats or dead lift. I found the Russian Kettlebell Swing to be awesome. You have to swing the bell with a flex of your butt, though. My ass is a round rock now! 😆
I have to do alternatives to deadlifts and squats because of my history of a back injury...
Bulgarian squat. Stepping on a box with some extra weight
I absolutely love wide shoulders 😜
You don’t necessarily have to up the way all the time you can also slow down the reps you can multiply the reps in lower the way you can go heavy, but not as many reps you can go heavy and do more reps you just have to change things up
I work on my feet all day will impact my leg recovery negatively?
Love your content, your always on point with everything but how are gon say that hip thrust are not as effective as squats and deadlifts??? 😅 hip thrust have been soooo effective for me and been seeing results faster than any other glute workout .. just saying 🤷🏻♂️🍑🔥
I've been following this video's advices for a month now (at least 5 times/week, I confess I just cant do more than that), and my underwear is felling tighter. 😅
I have a question please tell me. I taken 300mg of testosterone every month. Then how much days or hors I can fast without losing muscle .Gravitytransformation please tell me.
💪🏻🔥🔥
Problem is I can’t safely do RDLs nor Squats without back pain due to weak core and glutes. I’m doing machine squat and RDLs with just the bar in the mean time but isolation is all I got.
You should do calisthenic squats. Just use your body weight. Once you get used to that, then you can add weight.
Also, it sounds like your form needs improvement.
This sounds good for building muscle, but what if you just want to get lean? I.e. skin thickness is a couple of inches, and you want definition before bulking?
Can squats and deadlifts be done by a person who has undergone complete hip replacement operation?
Yes. I got a full replacement from an injury at 22. Been working out over a decade with it. I can do squats and deadlifts no problem. But of course also ask your doctor
Polykleitos called it "The Canon of Proportion". His "Doryphoros" exemplifies it and was the most copied statue in Antiquity.
I have the biggest ass known to man , and I swear I never worked out my glutes. Not even once. I got the booty lottery lmao
Can this be done as effectively with dumbbells?
Yes! I actually prefer goblet squats and sumo squats for glute work.
Dumbell Bulgarian split squats and one legged DB rdls. Go heavy. That's really all you need. You'll get more benefit from using one leg at a time. You're welcome.
you should have included proper core bracing, lat activation, diaphramatic breathing and overall stiffness in that squat tutorial. These people trying to go up in weight without a strong core will get wrecked once they get past 3 plates.
But when do you get your cardio done then?
Well doing squats is out of the question when it comes to older guys like myself whose had s few knee injuries and multiple knee surgeries. We have to do other exercises to get the results of squats. I miss doing squats.
Try a beginner’s Pilates routine. It’s easy and effective. I’m old too, with severe back problems. I would never attempt these lifts, but I can do Pilates and resistance training with hand weights. We have to do what we can! Search You Tube for a 10 minute chair workout. Just take it slowly, it isn’t necessary to keep up with the pace. I’ll try to post the link here for you.
Step-ups and lunges for me. My ladyfriend absolutely noticed the difference.
Are you saying that because I have a big round bubble bit and little waist I have less chance of developing an ailment?
What to do if the RDL hurts your lower back? 😢
Please give tips and excercise to lose thigh fat
I try to do heavy squats but my back can't take much due to a old car accident injury.
Flip that pancake 🥞 butt😊
🙏🏽🙏🏽👍🏾💕
My problem is related to losing the fat covering the glutes, lost abdominal fat, I have a shreded overall look, I do gym combined with cardio, muscular legs from childhood because of the intense karate training I did over the years. But I can t lose the damn fat from my posterior. It s annoying, :) No mattar how much I train or I fast and refuse carbs, that damn fat never goes...Or it might be too much muscles there, beats me, but eastheticaly, smth is bad there, the last place on my body that feels of.
Try sprinting to failure, especially on an inclined surface like a hill. Do 3-6 series of full speed sprints with 2 minute walks between
Carnivore diet will remove midsection fat.
99% of people's butts are covered in fat. It's a fat storage site along with the highs and belly. I don't know why you would want to lose the fat on your butt have you ever seen a person's butt when they are at a competition level body fat composition? It looks gross and weird
Try lipo
wow i wish that's my struggle. when i lose weight/fat on my waist, my glutes get smaller 2x faster as how i lose inches on my waist :(
I do squats & lunges with barbells & dumbbells. I stay away from Roman Deadlifts. I almost F-up my back doing does 😢😅
9:18 am.. excellent clear concise and absolutely correct. Please consider options for herniated discs.
Does jumproping everyday counts as lower body cardio
didn't tom platz recommend against doing legs twice a week?
Great informative video precise straight to point no fluff
I have scoliosis so like I cannot load up a bar and do alot of what you are talking about. So comment section if you see this any suggestions for something that does not hurt the spine? Like the steps up seem fine in this video.
As much I like carry weights, but my right arm have problem (carpal pain) 😭 so basically do body weight only squatting ang leg back raising 😭😭😭
Does it apply to women? I lift weights but I’m short so I don’t wanna be bulky just cut, do I also need to up my weight too?
i just learned that women don't really have that high levels of testosterone to induce big hypertrophy immediately. you will need to train 3-5 years, along with body fat of less than 20% before you become muscular. sure, you might look bulky at first when starting to build muscle under the existing body fat.
you might consider doing a recomp too. basically you can start being in a deficit of atleast 300 while maintaining 1.2 to 1.6 g of protein per lean body weight. this will give you enough tone to lift them up yet retain enough fat to make them look rounded
I feel like my glutes are bigger than they should be, is there any way to tone it down other than losing body fat?
Proof
Thanks for the useful recommendations
Earned a hernia with squats and deadlifts with a lot of weight
(correct executions were done if what, just your body has a limit, recommendations to increase the weight are extremely dangerous)
I can't do squats and Deads because of my spine. I need to avoid compression. (I'm a 70 yo male), but I can do incline leg presses, thrusts, and cable pulls with ankle cuffs.
I WAS only doing Incline leg presses but wasn't getting gains even thou I was doing 230 lbs on that. but ya gotta mix it up. Took me awhile to figure out the right form for the thrust exercise (feet on floor, upper back on bench with a 50 lb dumbell on your crotch. (and my problem with that is that I can't get a heavier dumbell on my crotch because It's too heavy to pick up while sitting on the floor.) but between that and the cable pull I can feel the DOMS in my glutes the next day.
I'm thinking of trying to use the smith machine so I can load up the bar with 70 lbs and put one of those foam softies on the bar . But it's hard to get the right form with that.
I"ll keep trying thou.
It's so odd. All I have to do is LOOK at a tricep pull down and my triceps will grow. But my ass ? nope.
Ayo😂😂
How can avoid increasing too much my quads ?😊
Glute size and shape are determined mostly by genetic
I suffer from no ass syndrome, and it's taken me 34 years to realize that I need an ass to eliminate all my back pains
Dose with work for me as a 12 year old?
The bodybuilders hates leg day xD .. when i see them i just smirk lol
jay cutlers favorite muscles group to train is legs
I don't know why but squats never do it for me no matter how much I try to work on my form and brain-muscle connection...etc I always get more quads activation than glutes 😢 maybe it's because I have disproportionately long legs compared to my torso. But biomechanically I just can't seem to hit my glutes with squats. When I moved to hip thrusts I saw amazing results so I'm happy with this exercise. remember humans are created differently and what applies to someone doesn't have to apply to everyone.
I've had the same problem: I also think I have long thighs. I did work hard on making squats and developed my quads more than my glutes as a result. I think it's because we don't lean forward our torso enough. From my experience, deadlifts are better. But I don't renounce squats altogether. Bulgarian split squats are good too (don't forget to lean your torso forward) and develop the whole leg - you don't want rounder glutes with plain ordinary legs, come on ;-)
@@legato699 But that's where things get dangerous. I used to lean forward too, until a trainer saw me and was like you should ONLY use squats with a smith machine since you seem to tilt forward too much you may seriously injur your back
@@cloudstrife8436 If you do know you perform the squat safely, I would carry on using the normal squat rack. I’m thinking of using the smith squat rack myself because it’s more comfortable behind my neck. Other option: the hack squat. Otherwise, I recommend perfecting the use of Romanian deadlifts
you can try squatting in a more upright position. start with your bodyweight. the trick is to make your movements as slow and controlled as possible. my glutes were firing crazy when i did it like that. i usually feel them once i'm trying to go up. i use them to push me up by clenching them as hard as god forbid, along with my chest tall, chin at neutral position
what if after half a year still stuck at a weight that can only do 7-8reps
Nice glutes. Loved the video.
I agree with everything except for where you say you shouldn’t do cardio as it can interfere with muscle growth. There is no evidence dor that.
Hip thrust is a very difficult exercise for me to perform it just feel so uncomfortable no matter how I position and my neck hurts and I don't really feel any burning
I'm very relieved that squats and deadlifts are good enough
same but try glute bridge! It works wonders for me you can really feel it in ur glutes compared to hip thrust where your neck is prone to injury
@@user-yf8sd4cr3l ouch!! You can get a neck injury from doing hip thrusts? No way! I would feel a lot of stress and strain on my neck doing those , glute Bridges those are the ones when you're laying on the ground on your back right? I can try doing those , I have a hard time with mind and muscle connection when I do glute Bridges but it could be I'm not doing them correctly 🤔
make sure to first activate your glute first before getting any leg exercises to engage them better. i was advised to clench my glutes as hard as i can and hold for 30 seconds, then rest, then repeat 10x, then rest. then start your workout. you want to wake them up first ti really engage them. regular static and dynamic warmups are not going to wake them up enough. remember, glutes are our biggest muscle in the body, regardless of gender. that's why it's really crucial that they are being activated first and then tire that bich out to failure. it's really impressive how well they can handle stress, as they are mainly responsible for supporting legs, core and back as a whole
@@lourainevillalon3852 so activate my glute muscles first before working out? That's something I need to start doing I didn't know that thank you for telling me great advice 😃 I don't stretch before working out because I heard that that can cause injury but I'll try clenching my glute muscles I also need to work on my mind and muscle connection it's gotten a little bit better but whenever I do squat I feel it more in my quads
My quads have gotten a little muscular but my glutes are still small and not there yet , hopefully by activating them first I can finally get them to grow and get stronger
Hello....
Good things come to those who sweat.
Alternate one leg squats works awesome
Doing squats can be a pain for me since I have a bad knee