Can anyone help set up a weight training routine that will help me build my glutes?
I have a pretty flat ass and i know some of it has to do with genetics and all the males in my family do have flat asses
anyway I dream of a roundish muscular ass so my work slacks dont just hang straight down from my waist.
I have been working out for a couple years now and am happy with all parts of my body except my ass. I do squats once and week and lunges and have gain very little mass back there
I am looking for small movement type exercise that really concentrate on the glutes. for example sqauts use so many muscles over a big range of motion that I tired quicker and I am limited to the amount of weight I can lift by my quads and knees and I dont want monsterous quads anyway
any help would be greatly appreciated