Lower Body> What am I doing wrong?

T

toastythemosty

Cathlete
When I started working out with Cathe mostly all I did was the lower body workouts for a year and now I am still doing them, but other workouts too as I rotate between them all.
I know some of us will be posting updated pics in the next 4 months so I want to be ready.
My problem is I have no definition to the backs of my legs...what the heck must I be doing wrong? Do I need to go to a gym in order to bulk up the back legs/glute area? I use the 40# amount like cathe in all lower body workouts, I could go up to 60#, but can't get the weights over my head.
Any help would be appreciated so I can reach my goals.
Charlotte~~
 
Lunges and "step-ups" should help there. How high is your step when you do step-ups? Are you looking for bulk, or just firmness? I don't really know anyone who has "bulk" on the back legs and glutes. If you're looking to get a bottom like Cathe's, I think that might be genetic.
 
Also, if you want to go heavier...invest in a squat rack. I can't lift over 65 lbs over my head and I have to use the rack to enable me to go heavier for lower legs. I couldn't have progressed through the S&H legs without it. Ditto the above post too.
 
Good Morning, Donna! How ya doing?

My step up measures 14 inches.Too high? Too Low? And yes, I would like a bit of bulk, but mostly just more firmness. Maybe it is genetic because the only thing I have been able to do is just tone up the area, and nothing else.
Charlotte~~
 
Another option for heavier lifting is a weight vest. I have an adjustable vest that goes up to 40 pounds; you add 1/2-lb iron rods into these little pockets sewn into the vest, and incrementally add weight load that way. A great option for those who don't have the room in their home for a squat rack.

Also, another great mass- and strength builder for the hams is supine bridges, with one or both feet on the floor OR one or both feet on a chair seat OR - for the very adventuresome - one or both feet on a stability ball. There are exercises of this type, I think, in either PLB or the Body Blast routines or both. Great way to isolate the hams.

A-Jock
 
A-Jock-

I forgot about the weight vest...what a great idea! I seen those vest in the Biggest Loser as well.
Thanks for the info.
Charlotte~~
 
I think 14" is fine. Maybe higher if you're tall? I dunno, I'm short and 14" is as high as I'm gonna go.

I like A-jock's vest idea. That sounds very high-tech! The things they come up with these days, eh?

I think skating is very good for the butt, so if you're in a warmer climate, you may want to get some rollerblades. I'd like to get a good pair one of these years...Also, hiking up relatively steep hills always gives me a good burn in the backside. Get those kids together and find a gorge!:) Can you tell I'm getting spring fever?
 
Donna,

We got the mountains right behind us so it is just a matter of some of this muddiness to dry up abit and our family is going on a major hike! Also, I love to rollerskate, not rollerblade so I want to take my children and their friends skating in a few weeks cuz I have to wait for my daughter to get over her mono issues.
We definitely got spring fever going! Clean the cars yesterday, boy were they gross! Left my legs in position where I could get a good burn while vacuuming out the cars. LOL! You can also do some great yoga hunched around in the car. YEAH!
Thanks for the advice. Have a great day!
Charlotte~~
 
I second AJ on the supine bridges. When I do these one or two times a week, it's like I see results almost immediately.

I find doing them on the ball without weights even more challenging then doing them on the step with ankle weights. I guess it's because I have to balance myself on the ball.

HTH :)
 
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