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  #1   ^
Old Wed, Mar-26-03, 22:12
celtinore's Avatar
celtinore celtinore is offline
Senior Member
Posts: 651
 
Plan: Atkins/BFL
Stats: 325/287/150
BF:
Progress: 22%
Location: Lawrenceburg, KY
Question Weight Training to Work the Butt?

Anyone have suggestions for exercises I can do at home, with ankle weights and/or 5- and 10-lb dumbbells, to work my butt muscles? I think I'm doing pretty well on all the other muscle groups, but I'm neglecting one of the parts most in need of firming!
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  #2   ^
Old Wed, Mar-26-03, 22:46
Skamito's Avatar
Skamito Skamito is offline
Senior Member
Posts: 2,315
 
Plan: Atkins (Pre-Maintenance)
Stats: 160/135/130 Female 5'5"
BF:35%/28%/22%
Progress: 83%
Location: New York, NY
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If I'm not mistaken, most exercises that work your legs also work your booty. Some good ones are lunges, deadlifts, and squats. Check out this page at exrx.net for some ideas: Gluteus Maximus exercises

Hope that helps.
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  #3   ^
Old Thu, Mar-27-03, 21:26
celtinore's Avatar
celtinore celtinore is offline
Senior Member
Posts: 651
 
Plan: Atkins/BFL
Stats: 325/287/150
BF:
Progress: 22%
Location: Lawrenceburg, KY
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Thanks bunches! Going to surf the site!
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  #4   ^
Old Sun, Apr-13-03, 16:24
Meg_S Meg_S is offline
Registered Member
Posts: 2,276
 
Plan: lots of meat
Stats: 00/00/00 Female 5 10"
BF:goal: 17%
Progress: 41%
Location: Germany (Canadian abroad)
Default

just a repeat of the above post.. deadlifts, squats and lunges.
I've always had a flat rear, and mainly lunges, sprinting and straight leg deadlifts have made a huge difference, in lifting, rounding and shaping it! Oh, step ups do too.
I'd suggest once a week dedicate a workout entirely to your hamstrings and butt... include weighted lunges, you can hold dumbells, I prefer filling a backpack, step ups, stiff legged deadlifts, and then if you can get out do some sprints - on stairs is best.

take care,
Meg
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  #5   ^
Old Thu, Apr-17-03, 19:56
caverjen's Avatar
caverjen caverjen is offline
Senior Member
Posts: 1,217
 
Plan: The Primal Blueprint
Stats: 148/119/120 Female 66 inches
BF:29%/14/12%
Progress: 104%
Location: Alabama
Default "yoga butt"

I always had a flat butt until I started doing yoga and Pilates. Now I have a firm but rounded butt. I did train legs heavily in the past and did not see this good of a result in the rear.

Jen
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  #6   ^
Old Mon, Apr-21-03, 22:04
Frederick's Avatar
Frederick Frederick is offline
Senior Member
Posts: 1,512
 
Plan: Atkins - Maintenance
Stats: 185/150/150 Male 5' 10"
BF:
Progress: 100%
Location: Northern California
Default ah....

There's this machine I see at the gym where I workout. It's called "the butt blaster".

I'm not sure if it works, but I do see lots of women working out on it. Perhaps, you can give that a try?
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