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Do squats/lunges really make your butt bigger?


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I'm proportioned horribly, I'm bigger on top then on bottom. So I have a huge stomach and arms, but a tiny butt and legs. So will doing squats and lunges (specifically with a bar) help increase my butt and leg size?

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My experience is that they make your butt firmer which is always nice for viewing.

Although there is the old idea of "squatters butt" you need to be doing a lot of weight and eating a lot to get it. Heavy squats are the best way to get a firm butt and you won't bulk if you keep your reps low and weight higher (about 3-5 reps at 80-90% of your max). If you are still worried but want to add some size to your legs do leg press, quad extensions and hamstring curls instead at 10-12 reps per set.

Dabrock is right. Heavy weights + lots of (good quality, high protein) food = bigger muscles.

I definately know where you're coming from. It may be crazy to think of a woman wanting a bigger butt...but the more weight I lose the more my butt is shrinking away. I figure once I get my BF% where I want it to be I'll concentrate on adding some muscles to my rear.

Also, muscle burns a lot of calories, and the muscles in your legs are some of the biggest in your body. So adding muscle mass there could help you to lose fat in other areas like your stomach.

Good luck, and have fun. Smile

I definately notice my butt getting a bit higher and rounder when I am squatting and deadlifting regularly.  It pretty much rules!

Original Post by dabrock:

Although there is the old idea of "squatters butt" you need to be doing a lot of weight and eating a lot to get it. Heavy squats are the best way to get a firm butt and you won't bulk if you keep your reps low and weight higher (about 3-5 reps at 80-90% of your max). If you are still worried but want to add some size to your legs do leg press, quad extensions and hamstring curls instead at 10-12 reps per set.

I agree with you in essence, but my would say stay away from the machines for all those leg exercises. 

Deadlifts, squats, lunges, step-ups, and all their variations are great functional exercises for building legs and glutes. 

Take a look at this (may be NSFW because of pictures of firm round booty). 

Original Post by karozel:

I agree with you in essence, but my would say stay away from the machines for all those leg exercises. 

Deadlifts, squats, lunges, step-ups, and all their variations are great functional exercises for building legs and glutes. 

^This

Original Post by karozel:

I agree with you in essence, but my would say stay away from the machines for all those leg exercises. 

Deadlifts, squats, lunges, step-ups, and all their variations are great functional exercises for building legs and glutes. 

Take a look at this (may be NSFW because of pictures of firm round booty). 

I would recommend those for anyone not concerned about the possible bulking and DL's and squats definitely are a concern for those who are. I would replace DL's with good-mornings or straight leg deadlifts and replace squats with front squats if you want to stay away from machines. As for hams, it's hard to work them unless you do machines, but good-morning will hit them fairly well.

Um, huh?

I've been deadlifting and squating heavy for a while now (and not eating at a deficit) and am not bulking.

Original Post by amethystgirl:

Um, huh?

I've been deadlifting and squating heavy for a while now (and not eating at a deficit) and am not bulking.

Correct, as I mentioned in my original post here it's not likely to cause bulk, but some people are concerned about it and want alternatives. If you are in a calorie deficit you cannot bulk in any event. I've been powerlifting for years and love it and have not bulked on it, but that doesn't mean I will try to force a person to do something they feel might have negative results for them so I offer alternatives for them since they will probably avoid the ones they don't want anyway.

I'm glad to see a woman who does squats and DL's since so many refuse to do them for the fear of bulking. I wish more women would try since the benefits of squats and DLs are amazing.

Original Post by dabrock:

Original Post by karozel:

 

As for hams, it's hard to work them unless you do machines, but good-morning will hit them fairly well.

 I disagree. SLD's are the single BEST Hamstring exercise.  Then, remember, even squats..as well as other compound exercises like lunges will work the hams. Machines are ok, imo, only to fatigue out a muscle.

Original Post by fitnessgirll:

 Machines are ok, imo, only to fatigue out a muscle.

And rehab.

Original Post by fitnessgirll:

Original Post by dabrock:

Original Post by karozel:

 

As for hams, it's hard to work them unless you do machines, but good-morning will hit them fairly well.

 I disagree. SLD's are the single BEST Hamstring exercise.  Then, remember, even squats..as well as other compound exercises like lunges will work the hams. Machines are ok, imo, only to fatigue out a muscle.

I'm going to avoid the machines vs free arguments here since the only machine exercise I do are a few cable based rows. I think free weights are always the way to go but not everyone wants them and if that's their preference I'm not going to argue that either.

Original Post by fitnessgirll:

Original Post by dabrock:

Original Post by karozel:

 

As for hams, it's hard to work them unless you do machines, but good-morning will hit them fairly well.

 I disagree. SLD's are the single BEST Hamstring exercise.  Then, remember, even squats..as well as other compound exercises like lunges will work the hams. Machines are ok, imo, only to fatigue out a muscle.

 Going to have to agree with Fitnessgirl on that one. The muscle soreness I exerpience from SLD's is waaaay more intense than with any machine I've ever tried. Plus other muscle groups are worked as well.

Original Post by danaofdoom:

 I disagree. SLD's are the single BEST Hamstring exercise.  Then, remember, even squats..as well as other compound exercises like lunges will work the hams. Machines are ok, imo, only to fatigue out a muscle.

 Going to have to agree with Fitnessgirl on that one. The muscle soreness I exerpience from SLD's is waaaay more intense than with any machine I've ever tried. Plus other muscle groups are worked as well.

If you want to try something really challenging for whole body try the overhead squat. It's a type of rear squat with the bar in the snatched position. We did these a lot at my Olympic Lifting club and they are just amazing for all over work. It's not something you see everyday and you will need a spotter and squat rack for safety but it's a great exercise when you've master the technique. (Caution: don't do this if you have bad shoulders, weak grip or poor balance!)

 

and so whats an SLD?

Original Post by lilith3519:

and so whats an SLD?

 Single leg deadlift.

SLD = Stiff Leg Deadlift.

Sorry, double post due to bad connection.

Original Post by dabrock:

SLD = Stiff Leg Deadlift.

 Yes.

Original Post by fitnessgirll:

Original Post by dabrock:

SLD = Stiff Leg Deadlift.

 Yes.

 Umm whoops.

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