spot reduction caveats?

[fishball]

I'm incredibly lean if you disregard . I've strength trained in the past and have developed a good amount of muscle for most parts around body besides glutes. It's pretty impossible for me to develop muscle around there as well as lose fat. Am I performing squats incorrectly or is that just going to be a persistent problem area. I realize spot reduction is a myth but i'm wondering if there are any caveats such that I don't have to drop to near anorexic levels of weight to begin losing mass in .

[Boss Man]

Squats are done incorrectly, when you over extend the knees. Yuo shouldn't be getting the knees to end up past the end of the Toes.

You have differing ones, like Box Squats, where you og down, touch a box with your butt and come back up.

Regular ones where you ditch the box.

Sumos, where you use a wider stance, though theoretically you could do those with a box as well.

All variations can be done with feet at 12 o'clock, or 10 to 2, but the main thing is to extend the butt backwards going down, to avoid over extending the knees past the toes.

There are other glute bashing avenues that can yield effects, such as Lunges, Bulgarian Split Squats, Dumbell Squats where you hold a dumbell between the Legs etc.

There is also an exercise yo might not be familiar with, where you use an ankle wrap with velcro strapts and some metal bits on it, that hooks up to a cable machine, I.E, one side of a Crossover machine, or the base of a Pressdown machine.

You then stand the inactive leg on top of a weight disc to keep the working leg off the floor and keeping the strapped leg straight, not bent, raise it up as high up as possible and lower it back again, repeating for reps, thne switch the strapping ot the other ankle and repeat for reps.

It may also be down to weight. If you're doing 8-10 rep sets with around 75% max lift, you won't be as successful as going for 90%-95% max lift.

Also if you like doing 15-20 reps, you won't get as far as you could be, doing squats, as you're doing too much volume with not enough weight.

[ultimatehlth]

Besides the other great advice you've received you might try high intensity cardio. A study out of Australia in which subjects using a bike sprinted for 8 seconds followed by 12 seconds of active recovery (slower pace) for 20 minutes 3 times a week lost significant fat. The other interesting thing about the study was that most the fat loss was in the lower body area of the subjects. Running should work at least as well.

[davidwalin]

while spot reduction is not possible, losing fat tissue over the entire body is possible through exercise, the most effective form of exercise for burning calories and fat is cardiovascular or aerobic.