Look I have this problem. My A&* wont grow for nothing .I cant squat heavy bc I got stabed in the lower back around the L5 and it causes alot of pain. But I want a bigger bum for next summer.
I like RDLs. Ive got some junk in the trunk.
you could try some super wide stance sumo style squats or deadlifts and at the top of each rep squeeze like hell like you're trying to crack a walnut between your buttcheeks. When I do these my asscheeks are sore for days... and sitting on the toilet is agonizing.... I too have a rather junky trunk
You got stabbed in the spine?
It was about .5 inch to the left. But now I have a huge knot there where they stiched me up. The stiches went about 2inches down to pull the muscle together.
donkey kicks work great for me, its all about how you pivot your hips to activate the glutes.
I have lower back problems and surgery and I can say that you're probably better off hitting the smith machine and light weight until you heal up more.
I got stabbed in 98' but they said the way it healed up I was always going to have the muscle damage . When you do smith machine how far in front do you put your feet. I've seen abunch of different positions. You know I have much respect for you Jayhawkk.Originally Posted by Jayhawkk
I walk out a good bit so when I squat down it's equal to sitting down. it takes the pain out of my back but for the butt I would say leg curls and lunges would be your best bet. You can do those with low weight so you don't risk screwing your back up.
I love lunges, still have the butt of the 12yr old me. I throw a 45 on each side of the bar and walk the gym about 6 times. Thanks for the help.
Hyperextensions with the effort focused on the gllutes works well for me too.