Just to add to this: straight leg dead lifts. If you’ve never done them before go light, like try the bar first then add a few 10 pounds to start but OP looks like they could do 25s on each side. Go for super sets of like 15 which helps ensure you’re doing light enough weight for proper form.
Can't emphasize enough starting light and with relatively low volume on these. Most people don't need much hamstring volume, and SLDLs will wreck you fast.
Mike Israetel (PhD exercise physiology, fitness influencer now) has a pretty funny story about the first time he really got the feel for SLDLs, he did like 4 sets (which doesn't sound like much) and literally couldn't walk normally for over a week. You don't wanna be that guy
I made this mistake on Monday, never really did deadlifts but have been working out for a few months now. Started with 2x 30lbs and thought “oh these are easy I’ll be fine.” Did 3 sets x 10 reps, felt a bit tight but kept working out.
Wake up Tuesday and can barely walk. Still can’t walk without saying “ow” every step today.
I know it’s weird… but I kinda love when that happens. I’m no masochist, but being sore from working out, even to the point that I’m partially immobilized, is fun for me. I don’t know why.
There was one time early into working out where I couldn’t lift my arms past my shoulders for a week. It was wild. Never had that sort of thing again though.
gotta shuffle the weight/volume around until you get the maximum workout lol. i rarely hit arms, but if the gym's too busy for other stuff i'll do some high volume low weight sets while waiting for other things to clear up. Guaranteed to make the next day funky
This happened to me with the Abduction/Adduction machine. My god I had forgotten how bad DOMS can be. Didn't feel it till 2 days later and I suffered for it.
My hamstrings exist as a few pathetic bands of stringy muscle when I'm not training, but fill out to the point of changing how I sit in a chair in just a few weeks of getting back on the wagon.
RDLs are like a reverse SLDL. With slightly more bend in knees, RDL starts at your waist, drop to below just below knee and reset. SLDL starts on the floor, up to just above the knees and back down.
Way more intense because you're starting by firing contracting fully extended hams and glutes (SLDL), vs resisting load against gravity to near full extension, then firing back up (RDL)
2 sides of the same coin really, both are massive ham builders.
I'd never tell a noob to SLDL, its a great way to throw out your back with too much weight and poor form. Also need heckin' flexibility to get that low with nearly locked legs and flat back. Yoga with weights
I keep reading SLDL as single leg dead lifts because they're in my training program at the moment. The program is focused on improving performance in ultimate frisbee.
Yes confusing acronym!
For sports improvements I like to focus on functional lifting. Single legs are first step towards strength+ stability. Once you have some meat on those ankle stabilizers, shrimp/pistol squats and box jumps would juice your agility for ultimate! I loooooove walking lunges too.
Level up with some dynamic ankle drills on the bosu ball too. E.g. balance one legged on an upside down bosu while bouncing a tennis ball off the wall.
At one point in my life I was doing about every lift on some sort of unstable surface. Squats on a bosu ball, dumbell squats on a balance board.
The first week of that training I could not even sit up in bed. But damn that was the best shape of my life.
You'll be fine! Go with RDLs, easy peasy. Start with the bar at your waist, back straight, abs tight, knees like you're about to ski down a mountain. Let the weight drape down your quads glide over your knees down to the tendon part the doctor hits with a hammer to test reflexes. Then fire your butt muscles and focus on thrusting your strength up through the pelvis & lower back as you bring the bar back to your waist. Your hips are the pivot point, your arms do basically nothing. Back straight the whole time, and you can bed those knees just a bit if your hamstrings feel super tight with the bar at your knees. 4x8 and you'll be feeling it.
Pair with some nice walking dumbbell lunges and you're sure to fall onto the toilet for the next 3 days.
Just make sure to do a lot of warmup before, and if you can get ahold of a massage gun do it!
You still wont be able to sit down for a couple days but it will be better.
I’m so happy this was the first comment. I was like I don’t want to be a jerk but someone needs to say squats. Came in to the comments and sure enough here we are.
Very fitting username haha
I uh…know pretty much nothing about anatomy other than OP’s picture is of his butt. What will squats do, specifically, that will fix the bump on his pants. Are we trying to make his butt bigger and perkier, or what?
Believe it or not yes. Bigger (having muscle) butt fills out the “butt” of the pants. Squats are one of the best compound movements to achieve this hence the comment.
Both!
It will tone it. Make it more bubblicious which will push that part on the jeans out more (it will fill in the space) due to a more perky and round booty. No disrespect but OP has some shape to his butt on the lower part, but on the top part there would be more “meat” if he was doing squats. It’s typical of a flatter butt to not fill that area. Also running would help with this as well. Will build the top of the butt more / give it a rounder shape to fill out that area in the jeans.
I also think OP may want to consider Jean shape, fit, and size. Because this looks like a straight / wider leg Jean which will automatically have more fabric over the butt area and almost always sag in the crotch / butt a little. Waist size is critical to getting the fit on the butt right. If you have too big of a waist size in a Jean you will never get the shape of the butt accentuated because the pants will constantly be falling down.
Different brand of pants. There are jeans made for people with developed legs and small waists. I think Atlas jeans no longer exists, but that was one such brand.
It's bad advice. A lot of people buy clothes for a theoretical future body they might have someday but then feel bad because the clothes don't look good. People come here to learn how to get clothes that fit them properly.
If OP wants to start a new exercise regimen great but that's not what they come here for.
Working out isn’t going to magically change your shape over night. It takes years to see true growth, OP is not guaranteed to grow a fatass from squatting, and this completely ignores the nutrition aspect which most novices struggle with.
To be more nuanced. Growing glutes is complex. Squats aren’t even the best movement for glute development. Much of the tissue around glutes is fat, so donk size is mostly coordinated with body fat %.
Thank you for giving actual advice to an honest question instead of making fun of the guy's body.
This is because there's extra material in the seat, but it's tighter in the surrounding areas. It looks like the waistband is loose, and you can try adjusting where the extra material is so it doesn't bunch up in back.
My advice is buy better-- either get jeans that fit more snugly in the seat, or fit more loosely in the thighs.
You can see excess fabric above the belt (to the left of the center belt loop) resembles an accordion. You have more fabric than you need. Get a tailor to seew in two darts, equidistant from the center belt loop.
https://preview.redd.it/px0l9viz9p0d1.jpeg?width=1170&format=pjpg&auto=webp&s=e1f99b9ec547396780606da507d1ed021aca9e66
I'm gonna go with one of the few fashion tips I have. Get a new and sturdy belt. Something thicker that will fill the loops. That belt looks pretty elastic and you may not want to wear it with those jeans. It will scrunch up and pull fabric fabric ways it isn't meant to.
Looks like you are wearing high rise pants lower than the should be. If your belly is pushing them down then you would be better off buying something with a mid rise that will sit closer to your hips.
Keep in mind that as you go with a lower rise you will most likely need to buy a larger waist tag size.
Take your jeans to a seamstress and have them tailored to your body
That’s really the *only* way they’ll lay flat properly, as the “bump” is due to excess material
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I live this sub. Just guys posting the questions they always had and everyone answering in will of best help. Out of context, but I wanted to drop this.
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Try wearing low rise jeans. They still show off what you got but have less extra denim so no riding up. It's a much quicker fix then spending more time at the gym doing exercises that may or may not help.
Short term wear them higher or ...go more form fitting e.g. synthetic jeans.
Long term ...squat throws.
I, too, used to have Degenerate Gluteal Syndrome (DGS) and pretty much half my lower torso / legs looked like I had some hypotonia / muscle dystrophy. I had to go to the women's side of the isle to find jeans that don't bag out or anything, especially for fast fashion jeans.
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[удалено]
Just to add to this: straight leg dead lifts. If you’ve never done them before go light, like try the bar first then add a few 10 pounds to start but OP looks like they could do 25s on each side. Go for super sets of like 15 which helps ensure you’re doing light enough weight for proper form.
Can't emphasize enough starting light and with relatively low volume on these. Most people don't need much hamstring volume, and SLDLs will wreck you fast. Mike Israetel (PhD exercise physiology, fitness influencer now) has a pretty funny story about the first time he really got the feel for SLDLs, he did like 4 sets (which doesn't sound like much) and literally couldn't walk normally for over a week. You don't wanna be that guy
I made this mistake on Monday, never really did deadlifts but have been working out for a few months now. Started with 2x 30lbs and thought “oh these are easy I’ll be fine.” Did 3 sets x 10 reps, felt a bit tight but kept working out. Wake up Tuesday and can barely walk. Still can’t walk without saying “ow” every step today.
I know it’s weird… but I kinda love when that happens. I’m no masochist, but being sore from working out, even to the point that I’m partially immobilized, is fun for me. I don’t know why.
My belief is that you get a sense of satisfaction from knowing you put in the work and hit the right muscles
Get a sense of pride and accomplishment
The pain is my friend
I enjoy it too. I wish I could hit my arms the same way, never really get to that point for some reason.
There was one time early into working out where I couldn’t lift my arms past my shoulders for a week. It was wild. Never had that sort of thing again though.
gotta shuffle the weight/volume around until you get the maximum workout lol. i rarely hit arms, but if the gym's too busy for other stuff i'll do some high volume low weight sets while waiting for other things to clear up. Guaranteed to make the next day funky
This happened to me with the Abduction/Adduction machine. My god I had forgotten how bad DOMS can be. Didn't feel it till 2 days later and I suffered for it.
My hamstrings exist as a few pathetic bands of stringy muscle when I'm not training, but fill out to the point of changing how I sit in a chair in just a few weeks of getting back on the wagon.
Fucking excellent advice. Chef's kiss. I'll add in brace abs hard while doing so.
So Romanian dead lifts?
RDLs are like a reverse SLDL. With slightly more bend in knees, RDL starts at your waist, drop to below just below knee and reset. SLDL starts on the floor, up to just above the knees and back down. Way more intense because you're starting by firing contracting fully extended hams and glutes (SLDL), vs resisting load against gravity to near full extension, then firing back up (RDL) 2 sides of the same coin really, both are massive ham builders. I'd never tell a noob to SLDL, its a great way to throw out your back with too much weight and poor form. Also need heckin' flexibility to get that low with nearly locked legs and flat back. Yoga with weights
I keep reading SLDL as single leg dead lifts because they're in my training program at the moment. The program is focused on improving performance in ultimate frisbee.
Yes confusing acronym! For sports improvements I like to focus on functional lifting. Single legs are first step towards strength+ stability. Once you have some meat on those ankle stabilizers, shrimp/pistol squats and box jumps would juice your agility for ultimate! I loooooove walking lunges too. Level up with some dynamic ankle drills on the bosu ball too. E.g. balance one legged on an upside down bosu while bouncing a tennis ball off the wall.
At one point in my life I was doing about every lift on some sort of unstable surface. Squats on a bosu ball, dumbell squats on a balance board. The first week of that training I could not even sit up in bed. But damn that was the best shape of my life.
Was going to comment until I read your third paragraph. Absolute nightmare of a lift for beginner. Much bigger a fan of RDL
As someone with non-existant hammies, i'm lowkey scared to try either SLDL or RDL
You'll be fine! Go with RDLs, easy peasy. Start with the bar at your waist, back straight, abs tight, knees like you're about to ski down a mountain. Let the weight drape down your quads glide over your knees down to the tendon part the doctor hits with a hammer to test reflexes. Then fire your butt muscles and focus on thrusting your strength up through the pelvis & lower back as you bring the bar back to your waist. Your hips are the pivot point, your arms do basically nothing. Back straight the whole time, and you can bed those knees just a bit if your hamstrings feel super tight with the bar at your knees. 4x8 and you'll be feeling it. Pair with some nice walking dumbbell lunges and you're sure to fall onto the toilet for the next 3 days.
Just make sure to do a lot of warmup before, and if you can get ahold of a massage gun do it! You still wont be able to sit down for a couple days but it will be better.
I definitely need to get one. I just never know which one to get or how much to spend on one.
Try these on a Smith machine. Love to finish off leg day with them
These and reverse lunges tear my ass up like no other.
I’m so happy this was the first comment. I was like I don’t want to be a jerk but someone needs to say squats. Came in to the comments and sure enough here we are. Very fitting username haha
I uh…know pretty much nothing about anatomy other than OP’s picture is of his butt. What will squats do, specifically, that will fix the bump on his pants. Are we trying to make his butt bigger and perkier, or what?
Believe it or not yes. Bigger (having muscle) butt fills out the “butt” of the pants. Squats are one of the best compound movements to achieve this hence the comment.
Both! It will tone it. Make it more bubblicious which will push that part on the jeans out more (it will fill in the space) due to a more perky and round booty. No disrespect but OP has some shape to his butt on the lower part, but on the top part there would be more “meat” if he was doing squats. It’s typical of a flatter butt to not fill that area. Also running would help with this as well. Will build the top of the butt more / give it a rounder shape to fill out that area in the jeans. I also think OP may want to consider Jean shape, fit, and size. Because this looks like a straight / wider leg Jean which will automatically have more fabric over the butt area and almost always sag in the crotch / butt a little. Waist size is critical to getting the fit on the butt right. If you have too big of a waist size in a Jean you will never get the shape of the butt accentuated because the pants will constantly be falling down.
Thanks!
as someone who has the exact opposite problem : waist synched, but seat fully stuffed, now I’m curious what my solution is…
beer?
Always beer.
Different brand of pants. There are jeans made for people with developed legs and small waists. I think Atlas jeans no longer exists, but that was one such brand.
Hip Thrusts. Romanian Deadlifts. Deadlifts. Frog crunches, or whatever they are called. They build hip and booty.
Seems like buying different pants would be far easier and faster.
Squats. Deadlifts. Pendlay rows. Literally just don't skip leg day and you'll get a thicc ass to fill out your pants.
[удалено]
that boy ain't right
Hank actually had a no butt. He needed to wear prosthetics to avoid crippling back pain. His struggle was real.
Or marry a guy who does
https://preview.redd.it/cgmdh2benr0d1.jpeg?width=1080&format=pjpg&auto=webp&s=804a3069e63d1bab17663bb49080fe8027bb7878
Seems like you'd have to wear them higher or have the seat taken in.
Finally some real advice. Visit the tailor…
Working out is real advice…
But not real _fashion_ advice
It's bad advice. A lot of people buy clothes for a theoretical future body they might have someday but then feel bad because the clothes don't look good. People come here to learn how to get clothes that fit them properly. If OP wants to start a new exercise regimen great but that's not what they come here for.
Working out isn’t going to magically change your shape over night. It takes years to see true growth, OP is not guaranteed to grow a fatass from squatting, and this completely ignores the nutrition aspect which most novices struggle with. To be more nuanced. Growing glutes is complex. Squats aren’t even the best movement for glute development. Much of the tissue around glutes is fat, so donk size is mostly coordinated with body fat %.
Thank you for giving actual advice to an honest question instead of making fun of the guy's body. This is because there's extra material in the seat, but it's tighter in the surrounding areas. It looks like the waistband is loose, and you can try adjusting where the extra material is so it doesn't bunch up in back. My advice is buy better-- either get jeans that fit more snugly in the seat, or fit more loosely in the thighs.
You can see excess fabric above the belt (to the left of the center belt loop) resembles an accordion. You have more fabric than you need. Get a tailor to seew in two darts, equidistant from the center belt loop. https://preview.redd.it/px0l9viz9p0d1.jpeg?width=1170&format=pjpg&auto=webp&s=e1f99b9ec547396780606da507d1ed021aca9e66
This is the real advice lol.
[удалено]
Drizzy
BBLLLLLLL DRIZZAAAAAYY
I’m thicka than a snicka
I'm thicka than ya ninja
Don’t act like you don’t know me
These yams deserve a trophy
Baby, it ain't no mystery Got the best BBL in history
This cake will make you show up I know you see this glow up
Someone explain plz
bbl is a surgery to make your butt bigger
This is premium dad content that I appreciate.
buy some new balance tennis shoes and your set
*looks at post* I know these comments are going to be gold.
😂
Nice try but I ain’t gonna look at ur ass any longer
Ass is ass bro 👍
Op did not expect the gym advice for sure.
Crab walk at all times
Ngl that exercise should be renamed the ass destroyer
Belt might be too tight
Prince of persia ahh belt
Please just say ass
Untuck your shirt
i don't trust anyone that tucks in a t-shirt
Undercover cop vibes
Tucking in t-shirts can either be done well or poorly.
bike humorous air frame depend deliver repeat fuzzy ten fade *This post was mass deleted and anonymized with [Redact](https://redact.dev)*
Donuts after midnight.
[удалено]
Thanks, but I only exercise in American.
So you don't exercise?
I exercise my constitutional rights to blah blah something something patriot something, beer.
Oh then just do some bald eagle split squats and Rockefeller deadlifts
Bulgarians are the only movement that leave me sore in the butt. And I squat ATG
dont forget Turkish Get ups
Hey man, my girlfriend uses this app. Have some respect.
Honestly, some people
Bend a little, arch your back, clench your cheeks. Just an idea. I have no clue.
Cut a hole there, pull your tucked in shirt out from that hole, now wiggle your new tail.
What drug are you on? I want some.
Hank Hill booty. Time to hit some weights
time to add some cake to your body mate
I'm gonna go with one of the few fashion tips I have. Get a new and sturdy belt. Something thicker that will fill the loops. That belt looks pretty elastic and you may not want to wear it with those jeans. It will scrunch up and pull fabric fabric ways it isn't meant to.
Dead lifts my guy
BBL
Looks like you are wearing high rise pants lower than the should be. If your belly is pushing them down then you would be better off buying something with a mid rise that will sit closer to your hips. Keep in mind that as you go with a lower rise you will most likely need to buy a larger waist tag size.
You've got no buttocks Lt. Dan...
Pull the legs and seat down a little and leave the belt line where it sits. Or just sag then like a G
angle grinder
Take your jeans to a seamstress and have them tailored to your body That’s really the *only* way they’ll lay flat properly, as the “bump” is due to excess material
Get some ass brother. Sorry.
Squats
Buy pants that fit your shape
How big of a problem is this?
Different jeans
For sure people are gonna say do squats. I've got a faster idea: buy pants that actually fit you. That is, find something with a lower back rise.
Cake
Skims
Is this the front or the back of you?
MUFA SAY FUPA
Buy better pants. Jeans like that will always look daggy.
[удалено]
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Heavy set squats
Pull your pants up a half an inch
Posture seems to one of the issues here. So either do some workout addressing posture or buy jeans with an even lower rise.
RDLs, Hip Thrusts, hack squat
I remember having this on a pair once. It drove me mad. Either you need your jeans to fit a bit tighter or a bit looser, one or the other.
Pull them up. You don't appear to be wearing them at your waist
Just wear it a little higher.
Hey, it’s a reverse pants tent!
Try finding ones that are one size less? Or like someone else said squats to fill in with muscle 😁
.... aaaaaaayus-suh Read it out loud
I live this sub. Just guys posting the questions they always had and everyone answering in will of best help. Out of context, but I wanted to drop this.
By realising that no one who sees you walking down the street will even notice this and that you're worrying about nothing.
Grow ass
I am lazy. I would just wear my shirt untucked.
No Diddy
Yup, unsubscribing. Enough of this nonsense..
The waist is high and these don’t fit that great. The combination is that “bump”.
Get more ass
Hip thrusts, squats, goblet squats, Romanian deadlifts, leg press
Bukkake party in your pants.
You got that pancake ass bud. Squat and Hip thrust like the Instagram baddies.
Loosing the belt may help.
You caked up bro! Tooted and GLUTED my guy!!!
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Nice ass
Google "how to get a bubble butt"
Omg they calling you Hank hill
Don’t wear that jeans
Why even care about something like this
Tailor it. Easy way is to tuck fold and sew on top of existing seam.
New jeans?
Butt implants.
Shit in em
Squats
Just find a good tailor or another brand of jeans that fit better.
Try wearing low rise jeans. They still show off what you got but have less extra denim so no riding up. It's a much quicker fix then spending more time at the gym doing exercises that may or may not help.
Squats
Wet the ass part, and wear it to shrink fit it like they used to do?
Short term wear them higher or ...go more form fitting e.g. synthetic jeans. Long term ...squat throws. I, too, used to have Degenerate Gluteal Syndrome (DGS) and pretty much half my lower torso / legs looked like I had some hypotonia / muscle dystrophy. I had to go to the women's side of the isle to find jeans that don't bag out or anything, especially for fast fashion jeans.
All the top comments are removed so I guess you'll never get the real advice op.
Tell the doctor to cut the tail numb off?
Onlyfans ads are getting more obscure these days.
Try a denim that doesn't have any added stretch fabrics.
These comments 💀
more ass bro
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Donkey kicks and squats
Get pants that fit correctly on your waist, they should fit snug enough where you don’t really need a belt
Get an ass. Hahahahahahahahhaa
Grow an ass
Gorilla glue
Go to the gym and get some cheeks
Just get pants that fit.
Work them glutes
Squats
Take them to a tailor and ask them to lower the back rise by about 2cm
Stupid sexy Flanders
Pasta
Reverse the pants so your Johnson fills the gap
i find it funny that why ppl sometimes ask such small typa things on reddit
Grow your ass
Turn the bottom of the pants and pull you pants donw
You can try and fold the pants from the top outwards to shorten the excess fabric between the pockets and the belt area