Q&A for How to Build Glutes

You should lay off exercising that part of your body for a few days (2-3) so you muscles have a little time to heal. Also, do not push yourself too hard, if you feel pain while exercising, stop or slow down.

Squats are key. Doing squats causes a lot of tension on your quadriceps and on your glutes.

Exercising your glutes will typically do both.

"Dimples" on the sides of your butt are actually a result of having a great deal of strength. I wouldn't worry about it too much. In fact, many people find them quite attractive. Aside from gaining an excessive amount of fat (which is even less ideal), there isn't really a way to get rid of them.

Squats, lunges, running. Be safe doing squats, though (make sure your form is good). Injury is no joke when it comes to exercise.

No, usually it means that it has too much fat on it, or not enough muscle to make it firm. Either lose fat to make it firmer or gain muscle.

It really depends on how much fat and muscle you already have in your butt. Running can help maintain your butt and prevent it from shrinking, but it won't really do much to add a lot of muscle to it.

Squats are the best exercise for your glutes. As for food, make sure to eat plenty of protein, whether it comes from powder, beans, nuts or meat.

As a rule of thumb, doing strength exercices such as push-ups slowly will build both strength and mass, while doing them quickly will only increase strength. Do your sets quickly if you don't want bigger thighs. This is very general and also depends on personal factors, such as diet, sleep, stress levels, metabolism, and injuries. Other tips are: vary your routine as much as possible. Try working out every day for a month without repeating a single exercice. Always train the muscles that are opposites, do at least one dip for every push-up. Bodyweight training is also great for a strong yet slender body.

Yes, you can. They're a muscle just like any other muscle. Squats, lunges, and running are great, but try to limit your lifts to 10 reps maximum for size. Anything higher than that is conditioning your body for endurance.

Deadlifts, bridges, and the Romanian deadlift are excellent exercises for your need.

More squats and yoga.

Your hip size is determined by your pelvic bone, because of that you will not be able to drastically widen your hips, but if you follow the instructions in this article you will get somewhat wider hips.

Performing the exercises in the article will certainly help, however the finest exercise you can do is the deadlift. (Look up how to perform properly, it's easy once you know how!). When at the top of the movement, make sure to squeeze your but cheeks together, imagine you're pinching a coin between them. Perform 5 reps, 3-5 sets every workout. Work out 3 days a week. Always try to add between 2.5kg to 5kg every workout, and when it starts to get quite heavy, perform extra warm up sets with a higher weight.

Squats are a great way to build your thighs. Body weight or weighted squats are both fine.

Building muscle becomes more difficult with age. It will probably take you longer than most others to build muscle, but with enough dedication, it might be possible. Try focusing on general fitness instead (not just your butt), as it will improve your physique and also prevent many age-related conditions in the future.

Rest your muscle to allow your injury to heal. When the pain decreases, begin normal, slow movements. For mild and moderate muscle strains, you should rest your muscles for about 2 days. However, if you have a severe muscle strain, you should rest for 10 to 14 days.

To strengthen the weaker gluteus, begin with single-leg exercises such as the single-leg deadlift and single-leg Bulgarian split squat until some balance is restored.

You can use anything for equipment, really. You can use your own bodyweight, dumbbells, barbells, or resistance bands.