Bums! Squats
HotMummyMission
Posts: 1,723 Member
I have been doing squats an my bm is really starting to take shape accept for the very bottom, I'm not very educated when it comes to body mucles apart from the obvious . How do I work the very bottom part of my bum I'm doing weighted squats and lunges abut nothing is working?
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Replies
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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...0 -
Sumo db squats make my *kitten* hurt! ... um bodybuilding.com has a ton of exercises to target specific areas0
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Thankyou ill look at that now x0
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I have that same issue I feel that part killing me after lunges.0
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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.0 -
I have that same issue I feel that part killing me after lunges.
I so squats an lunges babe and its like its caved in because my maximus is taking shape so much I look odd hahah x0 -
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!0 -
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!0 -
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!
Yu are a superstar thanks and I can't get to the gym no1 to mind the little one so I have to make do with at home work outs x0 -
lose body fat.. ur *kitten* will grow as a whole much like any other muscle.. ofcourse there are different exercises that stimulate different muscle fibers blah blah blah, but in the end if your body fat % is low and you work the muscle then you should have it show well.0
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lose body fat.. ur *kitten* will grow as a whole much like any other muscle.. ofcourse there are different exercises that stimulate different muscle fibers blah blah blah, but in the end if your body fat % is low and you work the muscle then you should have it show well.
I d t really wanna lose much more body fat I don't wanna be ripped I just want to be toned an still be snugly I lost 28lbs an my bum completely went flat now it's getting shape again but my minimus I think it's called is NIL
0 -
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.0 -
bump for later0
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Try wide stance squats, plie squats, bravarian one-legged split squats, barbell step ups, hip bridges, and hamstring curls on an exercise ball.0
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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.0 -
Squats and lunges KILL my knees (usually to tears by then end of the first set) Any other suggestions?0
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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.0 -
deadlifts0
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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?0 -
bump0
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deadlifts
^ these too0 -
I had noticed that my upper butt was perking up in a way that all of my thicker belts no longer fit. I had to use a thinner one. When i started to work out with a friend of mine we threw in straight leg deadlifts and my *kitten* became tighter at the bottom too.0
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I'm so new to all of this so I will have to goggles them I thought there was only side lunges squats and lunges hahah x0
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I'm in love with hip thrusts! I do squats first, then DL, then barbell hip thrusts.0
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bump0
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lose body fat.. ur *kitten* will grow as a whole much like any other muscle.. ofcourse there are different exercises that stimulate different muscle fibers blah blah blah, but in the end if your body fat % is low and you work the muscle then you should have it show well.
I d t really wanna lose much more body fat I don't wanna be ripped I just want to be toned an still be snugly I lost 28lbs an my bum completely went flat now it's getting shape again but my minimus I think it's called is NIL
cant be toned without losing body fat. =/0 -
lose body fat.. ur *kitten* will grow as a whole much like any other muscle.. ofcourse there are different exercises that stimulate different muscle fibers blah blah blah, but in the end if your body fat % is low and you work the muscle then you should have it show well.
I d t really wanna lose much more body fat I don't wanna be ripped I just want to be toned an still be snugly I lost 28lbs an my bum completely went flat now it's getting shape again but my minimus I think it's called is NIL
cant be toned without losing body fat. =/
By toned I mean no cellulite and saggy skin on my belly and arms Iv still got 7lbs to lose to my goal weight I lost every bit of weight of my bum an it was slat an full of cellulite an now it's getting nice an perky an no cellulite just want it abit bigger0 -
Squats and lunges KILL my knees (usually to tears by then end of the first set) Any other suggestions?
If you don't squat deep enough you will wreak havoc on your knees. Post a video.
If your knees are going ahead of your toes (by more than a trivial amount) in lunges you may be hurting your knees.0 -
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...
Not really following this bar position thing. You need to be careful where to rest the bar to make sure you don't injure your neck or pull any muscles in your upper body by holding the bar in an awkward position.
I didn't read all the responses to this post so someone might have said this but my suggestion is straight leg deadlifts and also just regular deadlifts. BUT straight leg DL's doesn't mean to lock your knees out, just keep them slightly bent and keep them in the same position throughout the entire move. On the way back up "pinch a penny," in other words, squeeze those butt cheeks together as hard as you can to help get the weight up instead of using only your lower back.0 -
I have been doing squats an my bm is really starting to take shape accept for the very bottom, I'm not very educated when it comes to body mucles apart from the obvious . How do I work the very bottom part of my bum I'm doing weighted squats and lunges abut nothing is working?
Make sure you're getting to parallel on your squats if you're not already. Romanian Deadlifts, Back Hyperextensions, Good Mornings, and Glute Ham Raises are great ways to improve your hamstring and gluteal muscles. Doing walking DB lunges with a long and deep stride can hit them decently too. Diet will take care of the rest.0
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