My booty...

[Stonecold54]

Try doing one legged stationary lunges on the smith next week. Talk about lingering soreness. Much different type of soreness than free squats

:agree: direct massage of the area helps ;)

[redsquirrel]

:agree: direct massage of the area helps ;)

Are you serious? I can't even touch them for at least 2 days!

[toolwtf]

My GF goes to the track, does lunges all the way around the track (with no weights) and then runs the bleachers. Her booty is amazing. You could give that a try.

[Gods Son]

Post a few pics....

[Stonecold54]

Are you serious? I can't even touch them for at least 2 days!

you wouldn't HAVE to touch them :dancingne

[decadecadeca]

Dare I ask what an ASS BLASTER is???

It's often known by it's more common name.....The Rado.

[Ashop]

Stairs and sprints - actually working on this myself...

these work GREAT for this,,stairs and sprints.

[Control]

Lunges are hard on the knees and a pretty over-rated exercise in general. I would suggest stepping up onto a block/box (the type used by powerlifters for box squats) either holding a pair of dumbells or with a barbell on your back (if you do these holding heavy dumbells you'll begin to feel it in your traps). I do these with an 18" box holdong a pair of 145's for 15 reps. You would probably want to do at least 20 reps with these, stepping onto the highest box you can.

Another great way for you to hit the glutes/hams is uphill sprints. I prefer these to running up bleachers. Try to find a steep parking ramp and do 100 yard sprints.