No Squat No Lunges & Have Results?

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Blackdawn_70631
Blackdawn_70631 Posts: 283 Member
in Fitness and Exercise
Asking if anyone has done this and got the same results as you would squats.
I was squatting and doing my lunges and butt was awesome. But my knees gave out and had to stop. My butt didn't deflate because I still walk a full incline on my treadmill and consume plenty of protein. So I just lost some mass.
I see a lot of these "No Squat, No Lunges" butt exercises and was wondering if anyone here could vouche that they actually work.
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Replies

  • jessef593
    jessef593 Posts: 2,272 Member
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    What caused your knees to blow out? Excessive reps or weight? Or did you do them everyday? Nothing is as good as squats or lunges in terms of glute development, mainly because they are major compound movements involving so many muscle groups at once. Of course you'll see results using only isolation exercises. But it's the same as building chest without doing any major pressing exercises.
  • Blackdawn_70631
    Blackdawn_70631 Posts: 283 Member
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    Osteoarthritis. Any stairs, squats, lunges, weights or resistance band progresses it.
  • VegasFit
    VegasFit Posts: 1,232 Member
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    I have a girlfriend who just competed last year with bad knees. She wasn't able to do heavy squats at all and I know it was hard for her to build her but but her trainer got her where she needed to be regardless. It sounds like you are very limited though. Even band work aggravates it?
  • jacklifts
    jacklifts Posts: 396 Member
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    hip thrusts
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
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    I do weighted glute bridges because I can't do the ones you mention, either. And I do some ballet-like or cable-kickback-like moves as well, but my main lift is the glute bridge. I have extremely hypermobile patellas, so I don't know that my luck with the bridges fits all knee problems or anything.

    They do work. I gained an inch from spring through fall trying to build my glutes a little. Now I'm eating too little again to expect growth, but things stay looking good doing them :grin: . I use a hypertrophy rep range, not one for strength.
  • jonoc87
    jonoc87 Posts: 23 Member
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    Squats and lunges arent essential. A mr. Olympia named dorian yates was infamous for hating squats and thus never did them. Didnt stop him from having the best physique in the world at the time though.
  • Orphia
    Orphia Posts: 7,097 Member
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    My glutes feel firm and I only do walking and a bit of running. No squats or lunges.

    Genetics may have something to do with it.
  • LKArgh
    LKArgh Posts: 5,179 Member
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    Obviously not everybody does squats and lunges, so yes, there other lower body exercises. Just check with your dr what is safe to do (and I mean long run, not just comfortable right now).
  • Blackdawn_70631
    Blackdawn_70631 Posts: 283 Member
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    cafeaulait7 wrote: »
    I do weighted glute bridges because I can't do the ones you mention, either. And I do some ballet-like or cable-kickback-like moves as well, but my main lift is the glute bridge. I have extremely hypermobile patellas, so I don't know that my luck with the bridges fits all knee problems or anything.

    They do work. I gained an inch from spring through fall trying to build my glutes a little. Now I'm eating too little again to expect growth, but things stay looking good doing them :grin: . I use a hypertrophy rep range, not one for strength.

    I've been hearing bout weighted bridges.

    The next I have to do is see a specialist so I know what to do and not, but I can't see one right now. Fast forward a few months after I was diagnosed with Osteoarthritis and me and my husband finally get our loans and we are rid of credit debt. One of which we got into when he got sick and was floating between jobs.
    It happened right in the middle and he couldn't work and we couldn't get help cause the government was looking at my income saying there was no need for help when we had no money.
    I have health insurance and short term disability. But I'm the one paying both loans because I make the most, then we have to save $5,000+ to fix our leaky roof and my health insurance copay is about $2,000 dollars. So when I go to do this I'm gonna have to tell them to give me a hefty bill (the best they have) so I exceed our copay and health insurance can pay the rest. This isn't including the loop holes that are not covered by my health insurance, meaning I'll have to pay them a couple thousand out of my own pocket.
    The other problem is that my job involves me walking. On busy days, I can get 9,000 steps before lunch.
    So, I can't afford to see a specialist right now and have to hold out on my deteriorating knees for another year before I can even start to think about seeing one.
  • Muscleflex79
    Muscleflex79 Posts: 1,917 Member
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    I have advanced osteoarthritis and chondromalacia patella so i can relate! weighted glute bridges and stiff leg deadlifts have worked wonders for me and don't aggravate the knees at all!
  • bago08
    bago08 Posts: 360 Member
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    Squats have been an issue for me too.. I get really bad pain in my right hip when I do them. Ive been doing wall sits in-between sets of weights and i do some squats without weight for a minute and a half in between sets as well. not having weight on seems to be helping a lot.
  • Blackdawn_70631
    Blackdawn_70631 Posts: 283 Member
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    Muscleflex79 wrote: »
    I have advanced osteoarthritis and chondromalacia patella so i can relate! weighted glute bridges and stiff leg deadlifts have worked wonders for me and don't aggravate the knees at all!

    Glad to hear that!
  • amandadunwoody
    amandadunwoody Posts: 204 Member
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    Wow, this is great info. I just asked a similar question and looked down and saw this post! I hadn't thought of bridges and deadlifts that way. Not sure if I trust my deadlift form to not aggravate my lower back since I'm overcoming an injury there as well, but it's something to work on.
  • Blackdawn_70631
    Blackdawn_70631 Posts: 283 Member
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    amandadunwoody wrote: »
    Wow, this is great info. I just asked a similar question and looked down and saw this post! I hadn't thought of bridges and deadlifts that way. Not sure if I trust my deadlift form to not aggravate my lower back since I'm overcoming an injury there as well, but it's something to work on.

    Could do baby steps with that. Back straight, leg out, bend, then pick up off a chair. Repeat until you feel more confident your back will hold out.
  • amandadunwoody
    amandadunwoody Posts: 204 Member
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    Did some weighted bridges and modified dead lifts today. Didn't hurt myself so that's good! Bridges were part of my physical therapy for my back too so I feel confident that it's a good move.
  • ElizabethOakes2
    ElizabethOakes2 Posts: 1,038 Member
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    My knee was injured some years ago and randomly dislocates for fun, so no squats or lunges for me. Does your gym have a Barre class? It will kick your behind, literally! And you can cling to that bar to keep excess weight off your bad knee. :)
  • Blackdawn_70631
    Blackdawn_70631 Posts: 283 Member
    edited January 2016
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    ElizabethOakes2 wrote: »
    My knee was injured some years ago and randomly dislocates for fun, so no squats or lunges for me. Does your gym have a Barre class? It will kick your behind, literally! And you can cling to that bar to keep excess weight off your bad knee. :)

    Home workout doer here.
    My doctor was all interested in my weight loss. How I was doing it, what I was doing, where.
    She was shocked when I said I just eat less and move more. Then even more surprised when my success was done all at home. Set foot in a gym only one time.
  • yallllah
    yallllah Posts: 35 Member
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    going to echo everyone here advising weighted bridges + hip thrusts. done properly there is almost no load on the knee (it acts purely as a hinge) and instead the exercise relies completely on your back and glute muscles. those two exercises are the only things i've ever found that really activate my butt, and on top of that they are much easier to accomplish without injuring yourself.
  • jdhcm2006
    jdhcm2006 Posts: 2,254 Member
    edited January 2016
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    Blackdawn_70631 wrote: »
    ElizabethOakes2 wrote: »
    My knee was injured some years ago and randomly dislocates for fun, so no squats or lunges for me. Does your gym have a Barre class? It will kick your behind, literally! And you can cling to that bar to keep excess weight off your bad knee. :)

    Home workout doer here.
    My doctor was all interested in my weight loss. How I was doing it, what I was doing, where.
    She was shocked when I said I just eat less and move more. Then even more surprised when my success was done all at home. Set foot in a gym only one time.

    Search "barre workouts at home" on youtube and a lot of vids pop up.

    A good deal of them are 30-40 minutes and others 10-20 minutes. Idk how good any of the workouts are b/c I don't do barre. But it's something you can look into b/c it's a home workout and it's free.
  • arditarose
    arditarose Posts: 15,573 Member
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    Can you hip thrust, glute bridge, cable pull through, straight leg dead lift?

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