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Do you do workouts that target the biggest muscle?

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5/24/13 9:36 A


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5/22/13 9:31 A

yeah, I should note that leg day is my LEAST favorite ST day.....though its the most improved part of my body.

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5/22/13 9:11 A


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5/22/13 8:45 A

Yes but not every work out..

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5/22/13 8:36 A


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5/22/13 8:31 A

I do ST 5x/week and two of those days are leg days (actually my leg days are also my chest/tricep days). I do target glutes. I mostly target abs since that's what I need most in the sport I do, but women have such strong glutes/thighs, it would be a shame not to use them :) Leg days are the least fun for me, though. I find most leg exercises boring!

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5/22/13 8:22 A


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5/22/13 8:21 A

Right now my lower body routine looks like this.

Pistol squats 3 sets of 8
One Legged Deadlifts 3 sets of 8 using 12-16kg
Bulgarian Squats 3 sets of 12 using 12-16kg

I also like to mix the above up with some box jumps, step ups, jumping lunges and walking lunges.

Yesterday I jogged, to which I added 6 sets of 30 second sprints and finished the run with 3 sets of 34 walking lunges. Then I did 10 minutes of stretching. My legs are toast today! emoticon

Edited by: JUSTEATREALFOOD at: 5/22/2013 (09:22)

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5/22/13 7:12 A

This thread spurred me to want to start targeting. My rump does have some weight on it, but it could stand to be more muscular. *giggles*

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5/21/13 10:50 P

I want it high and tight and definitely smaller! Ha Ha!

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5/21/13 4:38 P

I strength train twice a week and it definitely includes the glutes!

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5/20/13 11:29 P


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5/20/13 10:18 P


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5/20/13 10:12 P

I take group power weight lifting class 4 day a 4 days a week we focus on the butt muscles............and legs. And my butt shows it..........

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5/20/13 6:37 P

My current leg routine:
Squats 5x5 (good for the butt)
Leg Extensions 4x10
Leg Curls 4x10 (good for the butt)
One-Leg Dumbbell Calf Raises 4x20
Every other week:
week a) Bulgarian Split-Squats 4x10 (per leg) BIG BUTT BUSTER
week b) Dumbbell Step-Ups 4x10 (per leg) BIG BUTT BUSTER

I've been doing these since January and although my butt over the last few years has been forming (as oppose to flat a$$) it's starting to grow outward and rounder.

Edited by: KJFITNESSDUDE at: 5/20/2013 (18:44)

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5/20/13 6:21 P

I've learnt the hard way that you can't afford to miss muscles. I now stretch the butt muscles everyday.

Coming back from an injury to the glut by avoiding leg workouts.


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5/20/13 4:59 P


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5/20/13 1:49 P

Don't know why it didn't post. I was trying to say...
I refer you to Sir-mix-a-lot's "Baby Got Back"...

*points at self*
Relatively little in the middle but got much back. ( 43-39.5-54)

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5/20/13 1:32 P

Well KJ, share with us what exactly brought you to 'round butt' level? emoticon

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5/20/13 1:06 P

right, I get it, we "ALL" do workouts that target all the muscles, that's the way it's done BUT, do you "TARGET" your glutes?

I do and yes, its amazing at how a no-butt turned into a ROUND butt!

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5/1/13 8:54 A

I do total body strength or circuit training 2-3 times a week, plus yoga, plus 12,000-17,000 steps, all of these workouts target all of the muscles, from biggest to smallest.

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5/1/13 8:35 A

I do strength training 3 days a week, entire body. Lower body gets a lot of squats and lunges. Alternate days are cardio only, then 1 day totally off. For my cardio I walk-- I do hills, very little flat ground. (Bless the neighborhood I live in.) I'd say my butt gets a pretty good workout-- I can feel every single one of those lower body muscles working on the uphill. I'm a pretty rapid walker and plan to add a backpack with extra weight soon. I don't want to add any time to my walking-- I want to work harder in the same amount of time.

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4/30/13 12:37 P

I hate doing hamstrings. And I hate doing push-ups.

I'm better at forcing myself to do the leg curls than the push-ups.

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4/30/13 11:33 A

unfortunately ....I'm at a point where I'm hoping for any muscles
but I tend to work mostly on thighs and abs...
and I fantasize that some of the peripheral muscles join in.

I think I tend to work my strongest areas....
or maybe they're strong because I work them

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4/30/13 11:14 A

@OM2: That's true. However, for me, when I realized I had just about NO BUTT I looked disproportionate with large upper body muscles and skin & bones below the belt.....YIKES!!!!!

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4/30/13 11:07 A

I work the butt muscle every second day but I also walk an average of 13,500 steps per day in addition to workouts etc.

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4/30/13 10:38 A

usually women focus more on squats/lunges/leg workouts; guys focus more on chest & arms/upper body.

And if you think about it, that seems to be true for where the genders generally carry extra weight -
guys = upper body (usually in the mid section)
gals = hips & thighs.

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4/30/13 10:23 A

I try to do squats every day, and concentrate on legs at least once a week.

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4/30/13 10:22 A

I love working legs but I avoid them during soccer season or it slows me down.

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4/30/13 10:21 A

This has been a recent campaign of mine; working the butt!

I read an article on Muscle & Fitness website not too long ago that even though most weightlifters spend a lot of time on chest, arms, and back that most use leg day as a throw away day, i.e. if there's one day to miss in a week for lifting it'd be leg day.

This was certainly true for me.

My first three years of lifting I avoided leg day like the plague, (I say leg day because those exercises work the glutes the most).

How often do you work those butt muscles, the biggest muscle on the body?

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