How can I go from flat to round butt?

Discussion in 'Female Training Discussion' started by Peachazz, Oct 1, 2013.

  1. Peachazz

    Peachazz New Member

    Nov 27, 2010
    Ok, let's begin with the stats: I'm a 34 female. I'm half asian and I have the typical flat ass that a lot of asians have. I'm 5'6 125lbs with 17% body fat. I have a corporate job so I'm sitting at a desk most of the time.

    I don't do much cardio but I train twice a week with a trainer and we do full body workouts each time. With him, I do a lot of squats, lunges, dead lifts, kettlebell swings and so on. When I do all this, I feel it in my quads but never in my ass. I feel like I have the right position, with my butt sticking out when I squat but I don't feel anything in my ass. I have really nice thighs but I'd like to develop a rounder butt too because I hate having a flat ass. What am I doing wrong or what could I do to make sure I'm activating my glutes?
  2. FlyingDragon

    FlyingDragon VIP Member

    Nov 4, 2010
    You said u have a trainer, u should talk to him about this as he can see things we cant see.....
  3. GreatGunz

    GreatGunz VIP

    Jun 10, 2011
    Maybe a wider a squat stance.,,
    schmidt140 likes this.
  4. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
    My glutes don't get much involvement when I squat until I hit heavier weights and I am required to recruit them. I bet you aren't squatting heavy enough.

    Don't buy into the 12 reps nonsense. Squat heavy. Look at every female Olympic lifters ass. They are dynamite!
    Get Some likes this.
  5. Jenner

    Jenner LeanMachine

    Jan 9, 2012
    lol, my sister is half Japanese and asked me the same...I got my ass by squatting heavy, lunges and R. deads
    Rein and rezjzzor084 like this.
  6. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    You can also add stadiums. It'll help with lift and roundness.
  7. Dex

    Dex VIP Member

    Mar 30, 2011
    squats and kick backs with some weight
  8. tightglutes

    tightglutes TID VIP Lady Member

    May 1, 2012
    i would train legs 2 times a week like on a Wed train quads and calves and Sat train Hams and glutes. sumo squats, cable kick backs, lunges with weight, hip abd and abb. one legged romanian DL. can use DB if you have good balance or smith machine.
    schmidt140 and mands like this.
  9. sassy69

    sassy69 VIP Member

    Aug 16, 2011
    Some additional options might be some of the stuff Amanda Latona hits:

    I have had to work hard to develop my glutes - step ups, hella big squats, DLs, walking lunges, ham glute raise. And depending on your genetics, it can take a while. I build my biceps w/o thinking about it, but it took me quite a few years to build my quads. I've also been out of the gym/ sporadically in the for several months recently due to some foot and shoulder issues and in total honesty the only muscle group that seems to have shrunk is my quads. The rest I have no doubt will come back quickly but if I want that quad size again, I'm gonna have to work for it. But the point is to keep at it and not just quit doing the above stuff because you think it doesn't work. It can take years to really get to where you envision, but there will be progress if you just keep at it and you'll see the results when you stop looking for them.
  10. SAD

    SAD TID Board Of Directors

    Feb 3, 2011
    Squat heavy.
    Bulgarian split squat.
    Stair stepper with proper form.
    Donkey kickbacks.
    Fire hydrants.
    Repeat twice per week.

    It's working wonders for my wife.
  11. Rai080

    Rai080 MuscleHead

    Sep 11, 2013
    Heavy deep squats. Im a guy, but unless you go deep your not going to hit them. Kickbacks work well also
  12. Rai080

    Rai080 MuscleHead

    Sep 11, 2013
    Also leg press but high on the platform.

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