Bums! Squats

Try changeling bar position.

High bar engages the quads and glutes.

Low bar engages glutes and hamstrings (posterior chain).

You will need to change form for the different positions.

Else you can work your hamstrings on a machine.

hamstrings connect to your lower butt and that's what you want to exercise...

Try changeling bar position.

High bar engages the quads and glutes.

Low bar engages glutes and hamstrings (posterior chain).

You will need to change form for the different positions.

Else you can work your hamstrings on a machine.

hamstrings connect to your lower butt and that's what you want to exercise...

Is this true? I thought muscle engagement was dependent on depth, not bar position.

I agree also with the Bodybuilding.com -

My legs routine (currently)

Jump rope (3 sets of 100)
Smith Squats superset with jump squats (3 sets of 10-12)
Weighted Walking Lunges (3 sets of 10 per leg)
One-leg press superset with deadlifts (3 sets of 10-12)
Leg Extension - Dropset (heavy weight for 12 reps, reduce weight for another 12. Rest. Repeat for 3 sets)
Leg curls Superset with split squats (3 x 10-12)
Weighted calf-raises (3 sets x 12)

I've noticed MUCH improvement in the way my behind looks!

What has also worked:
Box jumps
Switch Split Jumps

BEST OF LUCK TO YOU & YOUR TUSH!

bump for later

Try changeling bar position.

High bar engages the quads and glutes.

Low bar engages glutes and hamstrings (posterior chain).

You will need to change form for the different positions.

Else you can work your hamstrings on a machine.

hamstrings connect to your lower butt and that's what you want to exercise...

Is this true? I thought muscle engagement was dependent on depth, not bar position.

That's what I thought too. The deeper you go, the more of your hamstrings and glutes you work. If you only go to parallel or above it's mainly quads. Since I go deeper on high bar as that's more comfortable, it would mean that my hamstrings/glutes get a better workout that way.

To answer the OP, I have found deep squats, lunges and deadlifts to be very effective for the glutes!

The low bar position changes the centre of gravity and you need to engage your posterior chain fully (hamstrings are engaged more that quads) to get out the hole (bottom of squat).
High bar the quads are the dominant muscle group driving the squat up.

Both bar position engage all the muscles but the low position the hamstrings play in more.

To clarify the hamstring involvement during the high bar: the descent occurs, the knees flex acutely at the bottom in the hole, the ascent begins with zero hamstring tension due to knee flexion, as the knee angle opens the hamstrings can receive tension, and there is hamstring tension during the ascent. Note that this tension is not a primary mover due to the torso angle.


In contrast, the low bar squat maintains tension throughout the descent, creates a stretch reflex to “bounce” off the tense hamstrings, and then utilizes the hamstrings to extend the hip. During the ascent, the quads obviously extend the knee, but they help create balance around the knee so that the hip drive doesn’t tip the torso forward (the torso obviously needs to maintain it’s angle out of the hole). Since this style of squatting is dependent on the hamstrings, the body’s positioning — particularly the knees — is much more important. If the knees shift forward at the bottom, then hamstring tension will decrease and will result in no bounce whatsoever.

Sumo db squats make my *kitten* hurt! ... um bodybuilding.com has a ton of exercises to target specific areas

These are my favorite for my bum!

Also split squats and single legged dead lifts.

Squats and lunges KILL my knees (usually to tears by then end of the first set) Any other suggestions?

Are you sure you are doing them with good form?