Can I get a nicer butt only doing vertical leg lifts and squats

why not regular squats with a barbell?

>>38388475
I think my form is better with the machine, I go deeper because I'm not scared of falling down lol

is it better to do it with a barbell instead?

>>38388475
because op is bait

>>38388498
it's not :( I'm intimidated to ask elsewhere

bump cuz i need help

>>38388584
deadlifts
squats, not on the machine you fucking pussy they aren't nearly as good, just learn proper form
hip raises with a barbell
donkey kicks

then cardio to burn fat
eat at a deficit with fewer carbs and more protein

>>38388453
No.

You need to do glute bridges/hip thrust. Second most important for building proper glutes is donkey kicks.

Most important is to do these exercises with progressive overload. So adding resistance as you progress over time. Don't do a 100 glute bridges without weight. This won't make your glutes grow, adding weight will force the muscles to grow. Same principle as any other muscle.

>>38388605
>>38388604

thank you! so, I'll need to be doing the exersizes you mentioned with weights (adding more)

would 3 sets x8 reps, 3 days/week be good

Barbell hip thrusts

30 mins of cardio (moderate intensity)

hip raises with barbell
donkey kicks with weights
squats not on the machine

- is that a good routine for my goals?

>>38388666
Thank you, def will be doing that, I'm thinking maybe with around 7 lbs of weight to start?

>>38388669
?

>>38388681
You to do 3-4 sets 6-8 reps increase weight every time you hit your rep range

>>38388785
thank you!!! exactly what I needed

>>38388497
Yes, much better with a barbell. Google Bret Contreras and read his stuff.

File: image.jpg (102KB, 1280x720px) Image search: [Google]

102KB, 1280x720px

>>38388800
saving this, hope I don't fall during sissy squats

>>38388810
he explains how it's better? will do, thank you

get wiht THIS dick

barbell squats, not in a smith machine
bulgarian squats
cable kickbacks or donkey kicks
barbell hip thrusts
deadlift + romanian dl

>>38388856
Have fun destroying your knees.

>>38389024
you have shit genetics if sissy squats destroy your knees

>>38388856
>>38388800
Sissy squats are even worse for your knees than leg extensions. Do not do them unless you actually want to snap your shit up

>>38388497
your form is better and you can go much deeper because the machine is doing all the work for you and thus making the lift useless towards your goals. Want a better butt? do hip thrusts and use the donkey kick machine.

>>38388453
Hip thrusts
Deadlifts/RDLs
Lunges
Cable/Band pull through
Squats
The ''No'' machine
Glute kickbacks

Do not use the smith machine.
As for rep ranges, a general rule of thumb is that you should go heavier on your main heavy compounds (squats and deadlifts) and more reps with lighter compound accessories (hip thrusts, lunges, pull throughs, etc.) and even more for isolation exercises (''no'' machine, glute kickbacks)

Dieting is the most important part of losing weight, I'm glad you've realized that, but if you want to do some cardio to burn even more calories I'd recommend HIIT.

>also post pics of ur rear glute spread plz

>>38388650
Yea 3 work outs a week would be fine. I advise you to really read up on about fitness and nutrition in general.

There are a lot of good female fitness YouTubers that can give you a lot of information in little time.

>>38388650
Bitch listen all you gotta do is low bar squats deadlifts forward lunges w/barbell donkey kicks good mornings hip thrusters cable pull throughs/kettlebell swings reverse hypers and your good. Get your nutrition in order and read the fucking sticky