Leg/butt workouts

shelbyfgibson

Looking for good leg and butt workout only problem is that I have really bad joint problems in knees, ankles and hips and I'm looking for any suggestions that people have! Thanks in advance

alyhuggan

See a doctor about your joint problems.

I have the same problem areas. I have to stretch out for 5-10 minutes at the gym every time before squats just so it's not painful and so I can go below parallel.

Squats: Fantastic for your legs overall. Make sure to go as deep as possible and squeeze your glutes on the way up to optimally work them.

Stiff Leg Deadlifts: Again make sure to squeeze your glutes throughout the exercise. Works your hamstrings, glutes and lower back.

Lunges: Again another all round great exercise for your legs.

I make sure in other exercises such as strict overhead press and barbell rows that I keep my glutes contracted throughout the movement so they are getting worked even when it's not leg day :P

AllanMisner

Work on those weaknesses. That might mean going to a doctor and/or seeing a physical therapist. Then build mobility and work on strengthening the weaker muscles. Once you can move properly, then I’d go with compound movements (squats and deadlifts).

LKArgh

This is a question for your dr and physical therapist.

kikichewie

Strong Curves (the book/program). It's all about the butt and legs*, and it addresses the quad dominance and glute amnesia issues that a lot of women have (that show up as joint pain and IT band problems). I'm a month in and LOVE it. I also second the recommendation to get a referral to a physical therapist. A lot of joint problems are caused by imbalances in strength and flexibility. I went to PT for two months for knee and hip issues and learned some good techniques. And from what I learned there, Strong Curves is the best starter program for building up strength where you need it BEFORE attempting a lot of squats and lunges. They can make your joint problems worse if you jump in too soon....

1. Doctor referral
2. Physical therapy plus walking
3. Strong Curves, taking what you learned from PT and applying it in your warmups, stretching and workout form, plus more intense cardio if you want
4. Other weightlifting program if you "graduate" SC and want to change it up

* although my arms are looking much, much better after just a month, and my back and core is so much stronger too!

WhatMeRunning

I'm not sure how exactly anyone here could possibly recommend anything knowing that you have limited mobility from some sort of injuries to the joints of your lower body. I think many can recommend some great exercises for your lower body, but if you can't do them, what's the point?

shelbyfgibson

aggelikik wrote: »

This is a question for your dr and physical therapist.

I've been to a orthopaedic surgeon multiple times and a physiotherapist for an extended period and they couldn't tell me what was wrong with my body so they couldn't structure workouts to me but thank you anyway:)

neesa11

Wow great suggestion! I am a workout fanatic, but basically ended up taking last year off after starting a new job that was very demanding time-wise. Just switched back to a normal , but now I have so much more time to workout again, but I am worried after trying to jump back in I've noticed Ive become way imbalanced and have some subtle, but noticeable knee (IT band) pains so I was searching through the threads looking exactly for a book on IT band strengthening and the problems that come with quad dominance.... Thanks for the book idea I am going to look into it right now.

kikichewie wrote: »

Strong Curves (the book/program). It's all about the butt and legs*, and it addresses the quad dominance and glute amnesia issues that a lot of women have (that show up as joint pain and IT band problems). I'm a month in and LOVE it. I also second the recommendation to get a referral to a physical therapist. A lot of joint problems are caused by imbalances in strength and flexibility. I went to PT for two months for knee and hip issues and learned some good techniques. And from what I learned there, Strong Curves is the best starter program for building up strength where you need it BEFORE attempting a lot of squats and lunges. They can make your joint problems worse if you jump in too soon....

1. Doctor referral
2. Physical therapy plus walking
3. Strong Curves, taking what you learned from PT and applying it in your warmups, stretching and workout form, plus more intense cardio if you want
4. Other weightlifting program if you "graduate" SC and want to change it up

* although my arms are looking much, much better after just a month, and my back and core is so much stronger too!