Ladies! A question about squats!

I have no butt... so I'm curious about this too...

I too would love for this thread to turn into a celebration of squats and all of it's glorious benefits. So I'm bumping your thread in the hopes that there will be many before and after (especially the after) pics of the, how you say, "backside area".

Ladies, won't you help the OP out?

lol:laugh:

I too would love for this thread to turn into a celebration of squats and all of it's glorious benefits. So I'm bumping your thread in the hopes that there will be many before and after (especially the after) pics of the, how you say, "backside area".

Ladies, won't you help the OP out?

:laugh: :laugh:

OP: me too! I've noticed a difference in my outer thighs (sorry, I don't know what that muscle is called) it feels and looks so much better! but my butt looks the same I think. in fact it's shrunk from my cardio Obviously I need to up the ante.
then again.. everyone says "squat heavy"... I just.. squat. minus the heavy. oops. lol. How the heck so I squat heavy? hold some weights while I do it? OP, what other lower body exercises have you been doing?

How to squat heavy.

My butt and thighs are looking better. I am currently squatting 40 pounds, my thighs and rear are noticeably firmer and soon they will be in a shape I am proud to show off. My tummy has also shrunk quite a bit.

I too would love for this thread to turn into a celebration of squats and all of it's glorious benefits. So I'm bumping your thread in the hopes that there will be many before and after (especially the after) pics of the, how you say, "backside area".

Ladies, won't you help the OP out?

:laugh: :laugh:

OP: me too! I've noticed a difference in my outer thighs (sorry, I don't know what that muscle is called) it feels and looks so much better! but my butt looks the same I think. in fact it's shrunk from my cardio Obviously I need to up the ante.
then again.. everyone says "squat heavy"... I just.. squat. minus the heavy. oops. lol. How the heck so I squat heavy? hold some weights while I do it? OP, what other lower body exercises have you been doing?

How to squat heavy.

Dayum!!!

Squats are awesome and I feel they help the overall leg, but lunges with weight are better for the butt

I too would love for this thread to turn into a celebration of squats and all of it's glorious benefits. So I'm bumping your thread in the hopes that there will be many before and after (especially the after) pics of the, how you say, "backside area".

Ladies, won't you help the OP out?

:laugh: :laugh:

OP: me too! I've noticed a difference in my outer thighs (sorry, I don't know what that muscle is called) it feels and looks so much better! but my butt looks the same I think. in fact it's shrunk from my cardio Obviously I need to up the ante.
then again.. everyone says "squat heavy"... I just.. squat. minus the heavy. oops. lol. How the heck so I squat heavy? hold some weights while I do it? OP, what other lower body exercises have you been doing?

How to squat heavy.

Dayum!!!

ah damn. guess I'll have to step it up and use those things at last.. lol

Well first off, you look great! And while I don't personally have this issue .... I can tell you a few things I do that might or might not help you. I regularly do deep squats, lunges, kickbacks all with heavier weights. In between sets I do high reps with no weights as fast as i can. I also do a lot of stairclimbing, backwards on the elliptical, and also squeeze my glutes when I'm doing all these booty exercises. I am NOT an expert but remember, everyone is built differently....

I have/had great glutes but I will spare you a picture because at the moment they are hidden under lots o'padding. Which is why I'm here.....

To build them I never needed to use heavy weight; just good form. My quads have always been stronger than my glutes so I try and take quads out and isolate the glutes as much as I can. Some exercises that worked well are a basic step up. Step up on a decently high block (one that makes your leg parallel at the knee or just below). Tighten your abs (to ensure you stay on the posterior chain and less on the quads) and drive through your heel and mid foot). Bring your opposite leg up (like a marching stance) and hold for a count. This will keep your body weight on the isolated leg (your step up leg). When you lower continue to keep all tension on that same leg and control the movement back down to the ground. To ensure control make sure you end up exactly where your opposite foot left off. Lower the step up leg and repeat until one side is finished before beginning the other side. You may not need any weight for awhile. This is all about isolating the glutes.

Reverse/forward lunge works great also. Focus on form. When you lunge, dont try to propel yourself forward. Simply step forward, stop, then lower the back knee straight down (front knee should be parallel with knee behind toe), your ear, shoulder, hip and back knee should all be in align, hold for a count, tighten abs then drive through your front heel, mid foot keeping the tension on the posterior chain and move the back foot forward. Repeat reps keeping all the focus on the alternating leg in front. The leg in back is just along for the ride. Single leg deadlifts also work well. Glutes are major movers but underused which makes then recruit assistance from many other. Try them....I'm sure your glutes will like them

I've been doing a lifting class since mid December I would say.... I didn't take before pics of my butt and thighs, but there is a noticable difference in how firm they are... before I started lifting 2 days a week you wouldn't catch me in 'tights/leggings' now I love to have them on. I still have the inner thigh jiggle, but my butt and thighs hands down look better.

ps - I would like to squat heavier, but I am doing it on a barbell, and I am almost at max capacity of what I can lift over my head...hehe..May try to add one more 1kg plate per side.