This variation of the squat places a TREMENDOUS shearing force on your knees.
Unfortunately, the knee joint simply wasn't designed to push backwards against resistance in this fashion and long-term use of this squat variation can lead to knee injury (basically, every time you do this exercise, you're grinding the connective tissue down a little more - not a good situation). Don't worry, though. Squats themselves, when done properly, are an excellent exercise. |
The two isolation (single-muscle) exercises that I recommend for the glutes are low pulley glute extensions and glute push-ups. Low pulley glute extensions are done by attaching an ankle harness to your leg, standing facing the pulley machine and extending your leg straight back behind you. Glute push-ups are done by laying flat on your back with your knees bent 90 degrees and feet flat on the floor. From this position, push your hips up towards the ceiling, squeezing your glutes hard. This exercise can also be done one leg at a time (just cross the non-working leg over the other).
Do as many reps of this exercise as it takes to reach muscular fatigue (it could be 8, 15 or even more, depending on the resistance and your strength). The real muscle-building work gets done on the second exercise.
When you've completed your set, immediately (and I mean IMMEDIATELY - no rest periods here) move into the compound exercise for the glutes. Compound exercises for the glutes include squats, lunges, leg press, and (my personal favorite glute-builder) the one-legged bench step squat.
Use a fairly heavy resistance for the compound exercise...as I mentioned above, this is where the muscle-building work gets done. Use a resistance that will allow you get about 8 to 12 reps per set. This is the most effective rep range for muscle building.
In my experience, the best pre-exhaust approach is to focus on one leg at a time rather than doing both. It may take a little longer but the glutes get worked more thoroughly and your results will most likely be better. For example, do One- Legged Glute Push-Ups with your left leg then immediately do Bench Step One-Legged Squats on your left leg. Take a rest then do a set for your right leg. |