What are the most effective no-equipment ass workouts you anons have tried?
I’ve been doing squats for almost a year, but now my thighs are huge and my ass is a pancake.
What are the most effective no-equipment ass workouts you anons have tried?
Jonathan Howard
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Henry Kelly
Lunges, squats, running
Jack Cruz
I want to say pause squats might help? i only ever do lower body enough so I don’t look uneven
Colton Allen
>effective no-equipment ass workouts
There aren't any, that's why I had to start deadlifting again when I was trying to just do calisthenics.
Dominic Scott
hip thrusts, you gotta squeeze your ass, not just trying to hoist most heavies weight you can
Mason Thomas
i’m gonna start doing them again, but i’m two weeks out until i can get back to my gym. i need something to keep my ass occupied with until then
Kayden Richardson
Brah, it's mostly genetics though. My glutes are solid even before I started lifting. I hated it because I'm not a fag, but now I appreciate it
I know guys at my gym who squat almost double what I squat and their ass is still at Hank Hill-level
Hunter Johnson
>no equipment
>huge thighs
Ok retard lanklet
William Nguyen
I that case try elevated one leg glute bridges, it's one of the more effective bodyweight glute exercises.
Christopher Diaz
Samuel Foster
>tfw spent 5 minutes wondering why the calf muscle was called the gluteus maximus
Oliver Baker
Yea that illustration is awful
Evan Harris
like front lunges? or step behind lunges? cuz I feel my quads burn significantly more before my ass starts feeling it
Robert Ross
split squats always destroy my glutes, even bodyweight
Joseph Ward
run up actual stairs.
Lucas Gutierrez
I thought it was a bloated penis in the thumbnail
Andrew Bailey
this
Ethan Hernandez
weighted bulgarian split squats. i cant sit down the day after
Andrew Anderson
Underrated.
Christopher King
Bulgarian split squats do it for me. Do 3x8-12
Josiah Morales
Single leg hip thrusts
Josiah Adams
lungers and up-hill sprints
Ryan Wilson
one leg on second or third stair then lift yourself up and down.
Hudson Russell
>
Justin Morgan
>he fell for the "squats = big glutes" meme
Squats target glutes just about 20-30%, quads are the main squats target muscle.
For bigger glutes you have to do hip-thrust (as main exercise), lunges, 3d lunges, step ups and claws (for medium glutes).
As a beginner, do bridges; as you advance, do them inclined; after a while pass to one legged bridges, and in the end do one legged bridges on an inclined plan.
For step up and lunges, after a while use bottles of water to overload a little.
You can obtain a decent ass, but don't expect bodybuilders tier ass
Christian Lewis
I also add superman (very important as they target your lower back with your glutes) and bulgarian split squat.
Ian Gray
running uphill
Henry Perry
it's a little hard to force glute activation without equipment. i would say just do volume, so your glutes have no choice. how fast can you do 100 bodyweight squats? do it with full torso range of motion, knees to chest. you should feel it in your ass then.
Nicholas Martin
Weighted lunges
Bulgarian split squat
Jump squats
Hip thrust
Bent knee glute kick back
Squat
Deadlift
Alexander Torres
hyperextensions
Blake Ramirez
Hip thrusts fren. Fags will say they're for fags and chicks, but they help your squat, and they help your didly, they round out your physique, and help with posture.
Carter Collins
Hip thrusts fren, they hit your ass so good. Even better than anal.
Aiden Perez
one legged deadlifts, hip thrusts, deadlifts where you push your hips back really far
William Smith
Bad photoshop ass on the girl on the left
Nicholas Torres
Check your posture.
Might have posterior pelvic tilt from gaming
Jace Miller
this plus lunges