Saggy glutes.

[hypeofbeauty1]

Kinda embarrassing topic but I'll spit it out. My glutes at the moment are my least favorite muscle. I don't know why but both my ass cheeks look like the stomach of someone who.went from 650lbs to 150lbs and have all the extra skin. Not that bad as the mental picture I just gave you but to me it's leading there and I don't why? I have a job that requires me to walk anywhere from 2.5 to 8 miles a day, I don't workout legs or quads as much as I should but I do hit them weekly if I'm slacking then they get hit bi weekly but that needs to change. I also avoid the legs workouts because of a hernia that I dont want to exacerbate. Does anyone have this issue or am I lone wolf in this dept? I wanna know what exercises won't worsen my hernia (if I use care) and also target the wonderful gluteal area. I wanna be more comfortable with my shorts off in the bedroom and out in public with them on.i know a lot of it is in my head but all I imagine are two jarred from subway bodies where my ass cheeks should be.

 

[MrMetal]

"I don't workout legs or quads as much as I should" There's your answer case closed and go get your fucking hernia fixed.

 

[FrancoC]

Go down to South America and get one of those BBLs

 

[JDLift]

Glutes are possibly the fattiest area of our bodies naturally. There's a reason people get incredibly impressed when a guy walks on stage with shredded glutes man, they're harder to cut up than the lower abs and usually the last area body fat will come off. You can help them look a bit nicer with sumo stance deadlifts, wide stance squats and variations of squats (goblet, belt, box), those leg kickback motions that girls do with cables attached at the ankle, the hip adductor/abductor machine and things like the stair machine, sprinting, long/high jumps. Won't take the fat off but if you build some good mass in the muscle it'll change the shape for sure. Build mass, cut to below 15% body fat and you will have an aesthetic ass in clothes and a decently nice looking one naked. The closer you get to single digit body fat levels the better it looks until about 6% then unless you and your spouse are a fan of 'muscle butt' it becomes unaesthetic.

 

[EpicFlash]

I added High volume moderate weight reverse hack squats and the cable glute kick back machine and it definitely helped to fill in my glutes. I also agree with @JDLift about wide stance and variations of conventional squats….. the idea for me was to try to hit the glutes from angles not normally incorporated with conventional leg exercises.

 

[Aoi_611]

Glutes are possibly the fattiest area of our bodies naturally. There's a reason people get incredibly impressed when a guy walks on stage with shredded glutes man, they're harder to cut up than the lower abs and usually the last area body fat will come off. You can help them look a bit nicer with sumo stance deadlifts, wide stance squats and variations of squats (goblet, belt, box), those leg kickback motions that girls do with cables attached at the ankle, the hip adductor/abductor machine and things like the stair machine, sprinting, long/high jumps. Won't take the fat off but if you build some good mass in the muscle it'll change the shape for sure. Build mass, cut to below 15% body fat and you will have an aesthetic ass in clothes and a decently nice looking one naked. The closer you get to single digit body fat levels the better it looks until about 6% then unless you and your spouse are a fan of 'muscle butt' it becomes unaesthetic.

This and I’d add banded RDLs. Great for posterior chain, especially glutes.