Help With Glutes

[Realgains]

The glute action in a squat is not in how far down you go, it's in how far BACK you go. Get a bench or box and squat to break parallel. Come to a seated position leading back with your hips...shoulder blades squeezed together, back arched, and FLEX YOUR BUM to lift. Use your bum, not your quads, and lock the hips out. The BB should be moving in a straight up and down line from a side view. Break parallel with the crease of your hip, not your thighs.

VISIT THE PL BOARD to get this right.

Yes good point but you are surely wrong in one respect sista ... going deep causes the butt to go back, unless your use a smith machine...... going deep does cause way more glute and hip envolvement. If you want a good butt your need to go deep.

ALSO most ladies have longish legs compaired to torso...the exact opposite of men. This usually causes the ladies to have more difficulty maintaining a somewhat upright position with the back in the squat and thus they bend over at the waist more than most men. This causes more hip and butt envolvement and also puts more stain on the low back.
Those bent over squats you recommend are potentially very hard on the low back if one uses a decent weight and effort. Without decent weight and effort the glutes will receive little stimulation....you may tone but you will not build much if any muscle tissue.

Do regular back squats with good upright form with not too much forward lean with the back. To them stricly and go deep...that is ...to the point were the upper thighs are parallel to the floor. If you cannot do them without excessive lean then do the leg presses I recommended or do squats in a smith machine.
Try not to do any squatting movement with a ramrod staight back as this is unnatural and takes too much emphasis off the butt.



BTW....you said "BUM" your must be a Canadian like me Americans always say BUTT. How's it going eh?