So after 3 months training, I currently hit 45 kg per side on my squats, which is the equivalent of 2.25 plates. The gold standard seems to be the /3/ (60 kg).
Now I've been noticing that my ass has already gone from 'not much there' to 'something is growing'.
Squats do work your glutes, right anons?
So what will happen at /3/? After that should I target 4+ plates as endgame?
Are there any other good exercises besides squats, hip thrusts etc. that I can do to make my ass look bigger at low bf%? I want to get in those butt mires from anons
>Squats do work your glutes, right anons?
They do, but they're primarily a quad exercise...
If you want a bigger butt, better focus on deadlifts (and variants) or glute bridges.
stiff leg dumbbell deadlifts.
thank me later.
if youre a woman: RDLs, Bulgarians, weighted Deficit lunges, Step ups, Cable kickback, Hyperextension are best for glutes imo.
Squats can target your quads if you dont do them properly
My gym recently added two stepper machines, those automatic stairs iykwim. Should I add them to my workout routine?
No, those are OK for cardio. If you want to grow your gluted you should do weight lifting exercises.
For step ups you should find a box and hold dumbbels in your arms while stepping on them with one leg (yopu have to focus on your butt). Can also do them in smith machine, that way its much easier 🙂
stepping on the box*
If you want to combine cardio and glute development I suggest box jumps.
hip thrusts too bro main thing she should be doing
Yes, and glute bridges (KAS) as well. I forgot to mention those
>Squats can target your quads if you dont do them properly
HEAVY hip thrusts are the key. I incorporated them into my routine and after like 2 months of working my legs once a week (dominant body part) i had mires from gay guys in work and at the gym. Obviously that must mean that i have a nice ass since gay guys are man ass enjoyers
Beautiful feet very smooth looking and nice looking toes as well, wish your arches were a little higher though
Not mine gays. Pic related, but I know so much better than posting my actual body for you degenerates to coom to
>no pic posted
You still have a chance to post feet
tits or gtfo bitch
Stiff legged deadlift, Romanian deadlift, Bulgarian split squats for a bigger butt squats are just one part of the equation
Number of reps is more important than the numbers, 8-12 reps is for building muscle. You increase strength so you can do more weight with that many reps.
Sure? Isn't less reps but with much heavier weights better? If not, then what are all the low-rep bros on about?
Bloatmax,the bloatlord as a huge dumptruck
With legs like that you will never have an impressive bum.
Sorry to be harsh but women with legs like that have to do the "lordosis", arch-back pose to make their butts look good in pictures.
Just stay in shape and focus on maximising your other strengths
I would say 1 year is a realistic timeframe to see real improvement. 1.5x your bodyweight for reps is a pretty solid milestone. There is no single weight that will make your butt look good, it will grow as your squat weight rises. In terms of other exercises, add some kind of hinge. Romanian deadlifts are good. To isolate the glutes, do kickbacks on the cable machine.
you gotta do these (with a barbell or dumbbells, your choice)