Can someone provide a website that shows proper form so I can make sure I'm doing it right? I don't want to hurt my back. How many should I do to get a firm tushy... and how often? I don't have far to go because I don't need to lose weight, and my legs are pretty strong from walking, swimming, Pilates, and weight-lifting. I would just like to have a rounder, firmer butt and thighs by Halloween, LOL. Thanks in advance for any input.
squats and lunges
- Thread starter NeuroRN76
- Start date
Hi there,
Here is a link that shows proper form for squats: http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Squat
And lunges: http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Lunges
There are dozens of different ways to do squats and lunges in order to hit the muscles differently, but these are the typical ways.
You can work your legs as often as 3 times a week, as long as you rest for 48 hours in between workouts. The number of reps and sets totally depends on you. Are you just starting out? If you are, you might want to do 2 sets of 12-15 reps of each until you feel comfortable with the exercises. Then, increase your weight and drop your reps.
Keep in mind that these exercises won't get rid of the fat that may be covering your muscles. They may help give you great thighs and glutes, but won't eliminate the fat.
Sarah
Here is a link that shows proper form for squats: http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Squat
And lunges: http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Lunges
There are dozens of different ways to do squats and lunges in order to hit the muscles differently, but these are the typical ways.
You can work your legs as often as 3 times a week, as long as you rest for 48 hours in between workouts. The number of reps and sets totally depends on you. Are you just starting out? If you are, you might want to do 2 sets of 12-15 reps of each until you feel comfortable with the exercises. Then, increase your weight and drop your reps.
Keep in mind that these exercises won't get rid of the fat that may be covering your muscles. They may help give you great thighs and glutes, but won't eliminate the fat.
Sarah
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the animated pic for Squats on exrx.net...the guy does go a little deeper than is absolutely necessary. just keep the lower back from rounding, and keep the knees from moving past the toes, and squat down so your thighs are parallel to the floor.
IF you can go deeper and still have good form, great, but going parallel will provide you with enough range of movement to reap the benefits.
I would also do romanian deadlifts.
Here's an article about stiff leg vs. romanian deadlifts.
http://www.t-nation.com/findArticle.do?article=250heavy2
IF you can go deeper and still have good form, great, but going parallel will provide you with enough range of movement to reap the benefits.
I would also do romanian deadlifts.
Here's an article about stiff leg vs. romanian deadlifts.
http://www.t-nation.com/findArticle.do?article=250heavy2
Agree that you need to keep the back flat. Stay on the heels too!
Malkore, it's really interesting that you just said that. There was a study that came out a few weeks back (forgive me for not knowing the specifics!) and it concluded that since the evolution of the sneaker (more "support", more cushion, etc) there has been MORE foot problems.
I workout from home and regularly lift barefoot.
I workout from home and regularly lift barefoot.
OMG, I am soooo unbelievably SORE. I did one set of lunges, 10 reps, each leg.. twice. Once at night, and once the next morning. I tried the squats, but I'm not strong enough yet. Will keep trying. But I am not sore in my butt, and that's where I'm trying to tone up!! The front and back of my thighs hurt sooo bad. I took 800mg of Motrin and an Ultracet, and it still hurts. I am seriously having trouble getting up or walking without terrible pain. I guess I shouldn't do 10 reps. Shouldn't my glutes be sore too? Maybe I'm doing it wrong.
You need to let your muscles rest. If you do squats/lunges tonight... then don't do leg exercises for at least 48 hours. Otherwise the muscles do not have time to repair themselves.
You shouldn't be in pain. You may have a dull ache like "Goodness, I can tell I worked out yesterday!" But you should NOT have a wincing pain.
You may not feel it in the booty. Remember that all muscles are inter-connected. So just because you don't feel it there... doesn't necessarily mean you didn't work anything.
I don't know if your form is off or not. Be sure to keep your weight primarily on your heels though. That will work the hamstrings/glute muscles a bit more than not being on the heels.
You shouldn't be in pain. You may have a dull ache like "Goodness, I can tell I worked out yesterday!" But you should NOT have a wincing pain.
You may not feel it in the booty. Remember that all muscles are inter-connected. So just because you don't feel it there... doesn't necessarily mean you didn't work anything.
I don't know if your form is off or not. Be sure to keep your weight primarily on your heels though. That will work the hamstrings/glute muscles a bit more than not being on the heels.
Well, I guess I pulled a muscle. I am still in excruciating pain. I can't bend at all in my right leg. (I mean, I CAN, but it hurts like hell.) My left side is pretty sore, but the right side is obviously injured. I've taken a TON of Motrin and Alleve, it doesn't even touch the pain. Doesn't even take the edge off! What sucks is I haven't been able to rest it because I just worked the last 2 nights for 12+ hours on my feet. I guess I should have stretched before doing the lunges. Plus I think I was doing it too fast. I lost my balance so I kind of twisted my leg to some extent. I won't be trying that again for at least a week. I'll just work the rest of my body in the meantime. Leave it to me to injure myself after the first try! LOL 
Neuro were you using weights or just your own bodyweight? If I were you next time you start I'd just do one set with only your bodyweight and work up from there gradually. That's how I started and now I can easily do many sets with weights and no/very little soreness after. But I worked up to it very gradually.
I was talking to a massage therapist.. and she swore on her career that if you get muscle pain that you should take apple cider vinegar, damp it into a towel of some sort, and wrap it or lay it over the area where its sore.. Sound completely outta control to me.. but next time I'm sore imma give it a try. Maybe it'll be worth it. Step off the routine for few days until your back to normal. Recheck your form.. and maybe start with your own body weight minus the weights. Give your legs a chance to adapt to some abuse.. then go from there with weights.
Thanks again! I rested really well yesterday and last night, and already I can tell a huge difference. See, my job tries to kill me! LOL.. I can't expect to heal when I can't rest, I suppose. It is just mildly sore when I bend now. I don't even need any pain relievers. I should probably increase my protein intake so that my muscles can heal faster too. I think I am going to the spa later today, the heat feels sooo good on it. I think when I resume my squats and lunges, I'll just do 5 reps on each leg a few times a week for now. Sounds like nothing, but obviously 10 was too much! I'll increase over time. I thought my legs would be stronger than that considering I'm on my feet so much. Ya learn something new every day! Sometimes the hard way!!