What are the best exercises for shaping a rounder bootay

[RottenWillow]

Crap, I can't do the leg curls *no equip*
Stiff deads I will definitely do, and lunges, the squats...um my knees are giving me ALOT of grief would that be a bad idea?
What the heck are extended on the hip hypers? Explain please!
Thanks shadow!!

Yes it would. Ass to floor (ATF) squats do add substantially more stress to the knees than the more common parallel squats.

You could attempt a workaround. Warm up the knees with some Bengay or Flexall, and do 15-20 bodyweight only squats. Some Ace bandages on the knees might be a good idea too. Then on your work set, use a much lighter than normal weight (try 50% of normal poundage to start). Go ATF and then only come up about 3/4 of the way. This will keep as much tension on the glutes as possible. Cant stress this enough, absolutely no bouncing at the bottom of the movement.





Official member of the 4H club

 

[toitasatiger]

ajust the hyper machine so that the pads are on the upper things as opposed to the hip.....the lower on the hip - the more glute you hit...be sure to squeeze

LOL so the pads should be on the chest???

 

[MsBeverlyHills]

Yes it would. Ass to floor (ATF) squats do add substantially more stress to the knees than the more common parallel squats.

this has always been a misconception about squats- its actually the other way around- partial squats or squats to parellel cause more stress to the knees than ass to floor. Read on-

http://www.stumptuous.com/weights.html

"At parallel (where the thigh is parallel to the floor, higher than the depth of a full squat by about 30 degrees), the compressive forces on the patella (kneecap) are actually at their highest (Huberti & Hayes, Journal of Bone Joint Surgery, 1984: 715-724). Decelerating, stopping, and reversing direction at this angle can inspire significant knee pain in even healthy people, whereas full squats present no problem."

 

[PaganPunkstress]

wheee!!
im loving this thread

 

[The Shadow]

yep...Mshills is correct..stopping above parallel puts most of the strain on the joint itself

 

[PaganPunkstress]

im a fan of squats, lunges, and stiff deadlifts, w/ heavy weights seen a difference in my booty since doing these, I always do atleast 2 of them a week.

 

[cher36]

What weight should i try? I usually use 2 10 lb dumbells but that's pretty easy.
But I in no way, shape or form have the muscles the ladies on here have. NOOOO way!

 

[The Shadow]

like anything...a weight that will hit fialure in 8-12 reps

 

[cher36]

K!