Ladies, how do you train your ass's

[Smurfy]

I dont personally do not recommend doing a one-legged machine squat...it forces the core into a naturally unbalanced position.

for a high ass:

walking lunges
stiff deads with bells(not a bar)
leg curls
full squats
moderately high step-ups.


Pick 3 of the exercises and rotate them every week

good call. i also like SLDL with DBs but Im indecided which i like better - DBs or BB. they both rock

 

[FigureSkater]

SLDL with DB today! Yayyyyyyyyyyy love those.

I'm also undecided...i like the dumbbells, but if I'm going really heay I have an easier time with the bar (mostly because I don't have to carry two heavy dumbbells to the area in my gym where I do my dl's...easier to grab a bar and throw some weights on it).

 

[The Shadow]

a trap bar is very good as well..if your gym has one of those

 

[Smurfy]

one thing I did notice when using DBs for SLDL, is that the heavier I would go, the more my back would tired out before my hammies. I dont know how heavy you guys go but when I use anythng more than 35-40 lb DBs (if i remember correctly) my lower back would feel the brunt of the work. I know this is a whole body lift pretty much but I do SLDL for legs ass etc. When I use the bar, I do higher rep sets with 95 lbs and no fatigue in my low back. Im guessing this is an issue with my form? i dont know just throwing it out there..

 

[The Shadow]

use the dbs and let them "fall" (palms facing each other) a bit to the outsdies of your feet...chances are you are going deeper with the dbs as well...try Keystones