Butt exercises with knee probs

[Chief]

Ive got a friend with bad as knees and doesnt like to do squats as she gets pain. Now i know she prob needs to get them looked at but what other things really work the butt. She doenst go the gym but uses all my equipment which of course is free weights.

Any ideas

[Pseudonym]

I don't know of any exercise that works the butt muscles as well as lunges do. (Actually, I refuse to do lunges on the grounds that my butt is big enough already... :pfft:)

Only drawback is, she may find them worse for her knees than squats are. That's a guess though - the only way to know is to try it and see.

[ohjoshua]

Barbell Bridges...

Lie the floor on your back underneath a barbell (a no no if she is a fatty)

rest the BB on your hips or lower abbs

bend legs with hips still resting on the ground

then bridge up and towards your head

squeeze glutes at the top of your bridge

and repeat.

ulternatativley

you can do 1 legged ones with no resistance...

[poos_n_wees]

Ooohh yeah, there's the 1-legged hyperextions too. Butt and hammies are amazingly sore after those.

Lil bit foofoo, but you could try donkey kicks on the cables, or romanians/straight-leg deads.. just get her to focus on squeezing her glutes to bring the barbell up.

[Flamer]

My knees give me shit towards the end of a season too - lunges and squats become agony. I usually just double dose on Glucosamine and reduce the weight for a while. Stiff leg deadlifts make me feel glutes the next day - and they involve no significant knee movement. I'm no expert, but I think good mornings would also work glutes while minimising strain on knees, although hammies are probably the main focus.

[Old Bull]

Could try these,

1 legged Goodmornings and Kneeling Squats. The one legged does one glute at a time kneeling both.

OB

[poos_n_wees]

Could try these,

...Kneeling Squats....

OMG.. they make you do these nonstop in hell. They're awesome :twisted:

[wgtnmuscle]

try

stiff legg deadlifts

either with a barbell or dumbell

and squeese the butt at the top :)

[quadrant6]

Lunges or Split Squats with a light barbell or dumbells.. both blast the ass