Hi everyone.
I'm a female,and I've been working out for 5 years already,but due to health and work problems I had quite long periods of rest from gym.
The problem is that due to my height- 173 sm,and lond legs(hips are relatively longer than calves)I fail to squad effectively,as by back tends to lean forward regardless all the efforts to squat properly.
I.e,I have to get an extremely wide stance(much wider than shoulder width) and place the dumbell very high,to get more or less proper start squat position.
And it limits the weight I can squat sooo much
I know many of you would recomment leg press,but for some reasons it hurts my knees a lot:(
I also used to squad with 120 kg*6 reps 2 yaers before,using powerlifting knee wraps, but it makes knee muscles weak:(( (besides I have knee arthritis)
Please could anyone who has some relatively serious experience in women training have a look at my workout program and make comments on it?
I'd be mostly grateful!
My weight is 65 kg now.
2 times a week I have track and field work out(2 h long) to burn the rest of fat(lost 10 kilos since winter)
I work out 2 times a week in a gym.
The real problem is that I have very fast growing leg mass(up to 67 sm in diameter) and my glutes start working only and 80+ kilos(which means tough leg work again)and I'm so tired of having big legs.
I'm just trying to find something that will give hard times to glutes without huge legs I had before.(my legs also tend to store fat firstin the body)
Work our program.( I work out between track and fiels days)
Day 1
1. Wide stance squat 4*10
2. 1 leg lunges in smith machine 4*10
3. 1 leg platform step ups (with 10 kg weight) 4*10
4. Leg extensions+ leg curls (superset) 4*12\15
5. Abs routine
Day 2.
1. Deadlifts (NOT stiff legs deadlifts,I used to make them with 100 kg and they only grow my harmstrings not glutes) 4*10
2. Back extensions with weight 3*15
Many thanks in advance!
