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  1. #1
    Red_Panda is offline Third Set
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    Butt definition?

    So this might be a weird question, but here it is: Are there specific workouts to enhance the definition between the glutes and the hamstring? I want that nice perky, lifted, defined shelf butt, if you know what I mean.... Because I have decent butt muscles and leg muscles, but right now the whole thing kind of melts together down the back of my hamstring. I know part of it will be continuing to lose that last little bit of body fat lingering there, but I'm sure part of it is building the muscles around that area right? Will squats, lunges, and other such glute workouts do this or is there more I can do to enhance the junk in my trunk?

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  3. #2
    firefreak is offline Fourth Set
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    Quote Originally Posted by Red_Panda View Post
    So this might be a weird question, but here it is: Are there specific workouts to enhance the definition between the glutes and the hamstring? I want that nice perky, lifted, defined shelf butt, if you know what I mean.... Because I have decent butt muscles and leg muscles, but right now the whole thing kind of melts together down the back of my hamstring. I know part of it will be continuing to lose that last little bit of body fat lingering there, but I'm sure part of it is building the muscles around that area right? Will squats, lunges, and other such glute workouts do this or is there more I can do to enhance the junk in my trunk?
    Squats, lunges, step-ups, deadlifts, leg curls, romanian deadlifts...

  4. #3
    NBS 4life is offline Request Title Change from Admin
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    It is probably a matter of loosing that extra body fat. Some exercises that might help the musculature of that area are unilateral leg presses, Lunges, Seated Leg Curls, Lumber Jack squats etc

  5. #4
    Trainer01 is offline First Set
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    Also a lot of running can help for that extra definition you're talking about it. I would like to look that up for some more information. A good example is if you compare a swimmer to a sprinter. Swimmers have no butt or definition in that area, whilst sprinters are really defined.

  6. #5
    Mel Def is offline Third Set
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    Agreed with all of the above. Lying leg curls good. But wide stance squats do the trick and definitely deadlifts oh and Hack squats. You have to work butt and glutes like crazy. Bodyfat loss helps with the definition for sure. I am still a work in progress on glutes but I had the flattest butt EVER and squatting has made it well much higher and tighter! Squat HEAVY. Contracting your glutes and keeping concious of the contraction all during the reps makes a difference too.

  7. #6
    fitslug is offline Warming Up
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    If you already have great butt muscles as you claim, then lowering your body fat should be of prime importance.

    But if you're still looking for which exercises to do... I'd say the ones mentioned here are good but seriously... there is one thing that has helped me get a great ass. Not trying to boast... (ok maybe a lil). but go join a demanding kickboxing class.

    Kicking drills have given me really solid stabilizing strength in my gluteus maximus (butt muscles).

    Good luck.

  8. #7
    Red_Panda is offline Third Set
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    Out of curiosity, would lower back muscles contribute at all to the "lifting" of the butt or am I just grasping for logic here? But it seems like the same way they say working the pectorals can "lift" the breasts, working the muscles just above the butt area could lift it too... or does it not work that way? =P

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