SusanB - WOW!!! Jump squats sound like enormously exhausting!
On another note...I finished assembling my elliptical & I put it behind the couch so I can use it & watch TV at the same time. The kids think this way cool, and I managed 12 minutes today!
I love jump squats... I had found a workout once that you jumped squat 10x and run to the leg extension do that 10x, do 3-4 sets... I was sore the next day needless to say... Which reminds me that I haven't done that workout in a long time, I may do it on Monday... Thanks for the reminder Susan!
Oh! Squats! I have a question. Every time they get to squats in one of my videos, the instructor always waxes poetic about how great they are for the butt and feel the burn bla bla. I never feel them in my butt! My legs always tire first, and sometimes my lower back will get a little noodly. Am I supposed to feel my butt?
There is a hack squat machine that I have been using at my gym. I started using it seveal months ago with NO weights on it at all. Now I'm up to 90 pounds, 45 on each side. Boy, I really feel it just like you said, Meg, in my quads, especially the inside ones, while I'm doing it but my butt is in a constant state of soreness. Love it! I do 3 sets of 12, by the way, except when I'm increasing the weight. Then I can only do 8 or 10 reps, but I still do 3 sets. Do you think I'm getting the same results with the machine or would I be better of doing these standing up, sans the machine?
Pam
Oh, I love our hack squat machine! It's the machine that everyone hates the most, but it gives the best results! I always call it The Butt Blaster.
Way to go on the weights ... 90 pounds is impressive! Most women at my gym don't seem to do more than 10#/side. I've even put a client on with no weight and had her get stuck at the bottom after one rep - it ain't easy! (My personal best is 180# but I fear those days are behind me ... sigh)
Anyway, a hack squat duplicates a BB hack squat, which is different from a regular squat using a BB or DBs. Here's what a hack squat looks like: Barbell Hack Squats - see how you'd hold the bar behind you instead of on your shoulders? You can see that the target muscle is the GLUTES. Which is why your butt is killing you the next day!
I've never mastered doing them with a BB so I just use the machine.
Because hack squats are a different exercise than traditional BB squats, I'd include both in your workout, though not necessarily both exercises every time. Not everyone has access to a hack squat machine, but if you do ... take advantage of it!
Wow, those BB hack squats look tough, and I can see how they really target the butt. Since it's my legs that hurt while using the hack squat machine and my butt doesn't hurt until afterwards, I wasn't sure if it was the hack squat machine causing the pain, or the tread climber that I've taken a liking too. My poor butt. Funny thing is that it actually feels bigger than before--is that possible? I have a pair or jeans that used to sag on me in the butt area and now I'm filling them out. It could also be that I'm now putting them in the dryer instead of line drying them. I've never used free weights before, but reading about everything you and the other LWL do has really got me taking an interest in that section of the gym. I definitely need to learn how to do BB squats. I've always just used the machines and conditioning area...
Pam
Oh yeah, time to move into the free weights. I'd say the big three exercises for a cute butt are squats, lunges, and hack squats. You'll build some muscle which will make your butt higher, tighter, and curvy.
Do you have anyone at your gym who could help you learn BB squats?
Oh, lunges! I almost forgot. I've been doing those too. Walking lunges holding an 8 pound medicine ball, which I twist from side to side while I walk. It's very difficult and has me huffing and sweating by the time I'm done. I actually worked with a PT for five 25 minute sessions a few months ago. He was great and showed me a lot of new things, which I'm still doing and switching around to keep going. When I'm on the cardio machines, I watch him and the other trainers instruct other people, so I have discovered some new things to do that way too. He keeps encouraging me to sign up for more sessions and I have been resistent because, well, I'm trying not to spend much since I went crazy (but not TOO crazy) buying new clothes and recovering from X-mas and we're contemplating this franchise, etc., but I'm thinking that I might go ahead and sign up in the next month or so because I really do need some help learning about the free weights. He's big on core and stability and balance and wants me to do more in that area too. Plus, he's just cute and it would be fun to work with him again.
Pam
Meg, that exercise is evil. I tried it yesterday morning, I wasn't going down to bottom but at least 90 degrees. I honestly couldn't finish it. I think I made it to the two minute mark before I keeled over and hoped that my heart would stay in my chest. I'll definitely try them again.
It's the machine that everyone hates the most, but it gives the best results! I always call it The Butt Blaster. 
Not everyone has access to a hack squat machine, but if you do ... take advantage of it! 
