My GF has just started training with weights and like a lot of ladies she feels her legs and ass are areas she wishes to target. ( They look fine to me ). However she really cant do back squats at all. She feels much more comfortable doing front squats but isnt this primarily a front of thigh exercise? I mean will doing front squats also work her hams and ass?
All squats (back,front,etc.) will activate the hamstrings and glutes if they are performed properly and go deep enough (if that is the lifter’s intention). However, if you are targeting those muscles, I would recommend some sort of lunge.
The lunge has always killed my glutes (in a good way) but I never felt as successful with them as with most forms of the squats. The recent article on the lunge cleared up a lot of my confusion on the lift, and is full of great tips, progressions, etc. If you advise your girlfriend to incorporate the lunge, I would check out that article first.
[quote]leon79 wrote:
All squats (back,front,etc.) will activate the hamstrings and glutes if they are performed properly and go deep enough (if that is the lifter’s intention). However, if you are targeting those muscles, I would recommend some sort of lunge.
The lunge has always killed my glutes (in a good way) but I never felt as successful with them as with most forms of the squats. The recent article on the lunge cleared up a lot of my confusion on the lift, and is full of great tips, progressions, etc. If you advise your girlfriend to incorporate the lunge, I would check out that article first.[/quote]
Good point. The lunge can really work the glutes/hams. It is realitvely safe and does not require supported weight which can make some lifters more confident.
I shrugged off lunges for long time, until I had no access to squat and tried them. They really work. Not as good as squats, but she could always work up to them. Plus she can do them at home if needed no need for a rack, just dumbells.
I agree with the lunges suggestion, along with SL DLs and regular DLs. Have her work up on back squats, though, they do wonders for the butt. Also, you might want to check this article for ideas: