The trainer in my gym told me that from doing squats you'll get a bigger butt. But that's something that I don't want, because of my body type I already have a big butt. :) He advised doing leg press exercises instead. Other things that would speak for doing LP exercises were (as he told me) that you can shift your feet (not during the exercise of course). By placing them wider you'll be training the abductors more, it would be better for the hipbone, because the LP would not put so much pressure on the hipbone as the squat. If you've trained your back the day before you can let the back rest. I am acquainted with both exercises how to do them correctly. What would you suggest, so that my glues won't be getting bigger?

Like any muscle, the glutes can get bigger from weight training when adequate calories are consumed. Any basic exercise that includes the glutes can increase muscle mass, including leg presses, particularly if particular dietary restrictions are not implemented. The effects you get from your program can be largely be effected by diet as well as exercise. It is, however, possible to seemingly reshape your glutes by simultaneously decreasing body fat and restoring muscle mass; tightening this area and creating the illusion of a higher, more shapely rear end.

If you are not prepared to implement certain dietary changes to lower your bodyfat or if you are already quite lean, leg presses with the feet wider and not high on the platform would certainly be one strategy to de-emphasize the development of the glutes. Keep in mind though, it is certainly advisable to change your exercises periodically for continued progress, so you may want to venture on to other exercises other than leg press. See Restimulating Progress by Changing Exercises. If you are on a split program, perform only one exercise for the glutes and quads (basic exercise) and add an additional isolated exercise for the quads such as leg extensions if desired.

If you choose to perform squats, it is also possible to slightly vary your biomechanics so more emphasis is placed on your quads and less on your glutes. Examine your form for the relative torque at the knee verses the hip. See Squat Analysis. Also, make sure you are not bent over at the hip at the top of the squat. Consider, extending your hips slightly sooner than your knees if this is the case. Also realize a deep squat or leg press with fuller range of motion will emphasis the glutes. For this reason, consider half squats. As suggested, a wider stance may also decrease the relative evolvement of the glutes and quads by decreasing the torque forces on hip and knee extension. The wider stance will indeed place more force on the adductors, particularly the ischial fibers of the adductor magnus.

Exercises such as the front squat emphasize the quads and de-emphasize the glutes by decreasing the torque of the hip relative to the knee. Your knees may be at risk if you alter your form too much though (eg: allowing your heels to come off the floor or platform, placing you feet too low on leg press, etc), particularly if they are not give the opportunity to adapt adequately to the greater torque forces. See Adaptation Criteria. Keep in mind, your exercise intensity may be compromised if you shift too much emphasis to the quads and away from your glutes. Exercise intensity appears to be a key factor in increasing the metabolism hours after anaerobic exercise.

An alternative solution is to perform higher reps (12-15 reps) on your glute / quad exercise and in addition, and perhaps in addition, perform HIIT two to three days per week. This will allow you to achieve the fat burning benefits of performing anaerobic exercise with the largest muscles of the body while de-emphasising the muscle building effects of a moderate repetition range.

Your posture and underdeveloped hamstrings may contribute to the illusion of a larger bum. Even a slight lordosis posture my accentuate an already large posterior.

Obviously, if you tend to carry some of your body fat in the rear quarters, a reduction of body fat can reduce its proportion. Take regular circumference measurements and body composition tests so you will be able to make immediate modifications to your program dependent upon the changes of fat, lean body weight, and girths.

In summary, examine your exercise biomechanics and possibly slightly alter your form. Only perform a single exercise involving the glutes and change exercises periodically. If your posture or muscular proportions can be improved, regularly perform some of the corrective exercises for lordosis or an additional exercise for the hamstrings, respectively as needed. Finally, monitor your body composition and girths, modifying your program accordingly.