What exercises to perk up butt?

[Anonymous]

Try Fitness Blender workout videos. Filter for free, lower body, strength and there are many that focus on the butt.

[Anonymous]

Anonymous wrote:So many years of sitting at the computer is not helping my rump remain perky as I near 50. I do several squat variations with weights, but it’s stubbornly remaining a pancake. What worked for you?

Hip thrust

High Step-ups

lunges

reverse hyperextension

abductor machine

feet elevated glute bridges

so many....
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https://www.youtube.com/watch?v=fUlMZdP0Ygg
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[Anonymous]

Anonymous wrote:

Anonymous wrote:Squats work the quads more than the hamstrings and glutes.

You need to do deadlift and lunges.

Romanian deadlifts
Bulgarian split squats
reverse lunges

If you do squats correctly, they will work your glutes. You have to do them so that your knees track forward as little as possible, like you are truly sitting back into a chair. In a proper squat, you should feel on the edge of your balance, with your weight mostly in your heels and not your toes (you can even lift your toes off the floor to help adjust your posture).

But this is also true with lunges and most other standing work. If you don't have someone correcting your form (or you don't have the knowledge to correct it yourself), most people will simply resort to the easiest version of the posture, which usually involves relying on your biggest and strongest muscles (your quads). It's the same with upper body work. I have seen strong people muscle into pull-ups using their chest and bicep and never truly engaging their lats. This is why trainers are actually a good investment.

Everyone keeps saying 'no knees over toes' nowadays, and I used to believe it too until recently. Turns out it's basically a gym myth. The thing is it's almost impossible for most people to do deep squats without knees pushing over their toes. And knees over toes are perfectly fine for people with healthy knees.

See this video why: https://www.instagram.com/p/COAYssGDay9/?igshid=1rpq7do4uu2zg

And squats, especially weighted ones, are great for building glutes.
Look up Glute Guy on YouTube, lots of priceless information.

[Anonymous]

Running up and down stairs, kick sets in the pool (point your toes)

[Anonymous]

I had the same issue, my squats were doing nothing, and learned you sometimes need to wake up your glutes before you exercise. So start with some of the buns of steel exercises.

Also take breaks during the day and so a few moves to activate your glutes. Just standing up and focusing on a good squeeze can help. Or a standing leg, backwards but not straight back. Almost at a diagonal.

You can google activate glute exercises to get some ideas.