Hi ladies. Im already decently curvy (33, 27, 38 ) but competing with the spanish girls in my club can be super difficult. Does anyone have workouts other than squats or diets that particularly affect the booty/thighs?
Hi ladies. Im already decently curvy (33, 27, 38 ) but competing with the spanish girls in my club can be super difficult. Does anyone have workouts other than squats or diets that particularly affect the booty/thighs?




Tbh normal squats target more your thighs so I wouldn't only do that.
Plie squats, lunges, deadlifts, kickbacks and hip thrusts are probably the best exercises to do. Do them with weights for maximum results.
True. I hate when people say just do squats. Like okay, I'll do squats and have thick thighs but ass will still not grow. Maybe it's a certain method to squatting idk.
Seems like every move targeted for glutes only really works the thighs.
Maybe get a personal trainer to help target the exact muscles.
“Cook for him like a housewife, fuck him good like a nympho….pay the rent and the car note, he invests in me like crypto”
Ive learned the HARD way (after developing tendonitis in my knee) that I've been doing squats wrong. I was putting all my weight on my thighs.
If your thighs hurt or are sore after squats (instead of your glutes and glutes alone) you're doing squats wrong. I thought that even if I kept my knee in line with & behind my foot it meant I was doing it correctly. nope.
If your glues aren't already activated and very dominant, there's basically no way to squat using glutes. The most dominant muscle group will take control. You basically have to build up your glutes using other methods that don't use your thighs as at all so you can activate them first, then move onto squats when ready.
Do your future self a favor and work hard now.




nah to the bolded part. even personal trainers have told me that squats mostly target the thighs and if you want to build or perk up your butt you need to do other exercises
at this point i don't even do normal squats. the only squats i do are plie squats because I actually want my thighs to be smaller


Flute isolation is my latest thing. Changing leg positioning is key. I can post a bunch of glute focused stuff lemme dig it all out.
One to peruse for now....American deadlift as opposed to the regular Romanian deadlift.
Rounded shoulders removing any back involvement. And a posterior pelvic tilt at the top of the lift. Pure ass.
Google it for a more detailed sciencey description


This exercise on the hamstring curl machine does wonders.
To grow ass you need heavy weights. And resting a barbell across your pelvis of an incredibly high weight to do hip thrusts is just ridiculous.
So slide into the ham curl machine using the bench as a resting place for your shoulders, pelvis under the leg portion. Adjust the height accordingly (probably towards the floor) to get more range and boom..glute thrusts / bridges with the ability to go heavy.


This one is self explanatory
More range etc
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