i mean, i'm moderately slammable but got enough muscle to deter most that feel froggy...

i've been 185 before and that was a lot of muscle mass...

but if you're over 5'6...it's probably still well distributed

but yea...booty is a build and destroy type of thing...u might start off burning some of that excess booty but as your glutes, hams, and quads develop...they come back with a lil bit more shape too

everyone always shouts out squats but i feel like they grow your quads more than your posterior chain and most people have weak posterior chains...so i'd do more deadlifts, lunges (non-jumping since you mentioned your knees), glute ham raises (work up to them, i can barely do them), glute bridges...this will mostly tone it at first but once u start increasing weight...u might surprise yourself with your new booty

also, working on that core makes just about any booty look better...so lots of compound exercises

edit: oh, and apparently i missed the booty...can i be provided with a late pass?

Let me sport my Air Hyperbole 2010s in peace. (c) ansomble

Building repetoires (c) spm since 1983