No Squat No Lunges & Have Results?

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  • amandadunwoody
    amandadunwoody Posts: 204 Member
    @Blackdawn_70631
    I found this today. I did it and it was challenging for me. I like to have lots of options so thought I'd share it with you as well!
    https://youtu.be/yLoMA7I7HOQ
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Aside from the glute bridges / hip thrusts, step-ups are good too, just use a box, bench, or step that has your thigh about parallel to the floor. This exercise starts your hip in a flexed position, which requires your glutes and hamstrings to fire to go from hips flexed to hip extended. It's also good for your quads.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Sam_I_Am77 wrote: »
    Aside from the glute bridges / hip thrusts, step-ups are good too, just use a box, bench, or step that has your thigh about parallel to the floor. This exercise starts your hip in a flexed position, which requires your glutes and hamstrings to fire to go from hips flexed to hip extended. It's also good for your quads.

    I did one set of step ups onto an 8" stool and my knee hurt for days :(

    Oddly, stairs are ok.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    amandadunwoody wrote: »
    @Blackdawn_70631
    I found this today. I did it and it was challenging for me. I like to have lots of options so thought I'd share it with you as well!
    https://youtu.be/yLoMA7I7HOQ

    @amandadunwoody that was good and I have bookmarked it; thanks for sharing :)
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    kshama2001 wrote: »
    Sam_I_Am77 wrote: »
    Aside from the glute bridges / hip thrusts, step-ups are good too, just use a box, bench, or step that has your thigh about parallel to the floor. This exercise starts your hip in a flexed position, which requires your glutes and hamstrings to fire to go from hips flexed to hip extended. It's also good for your quads.

    I did one set of step ups onto an 8" stool and my knee hurt for days :(

    Oddly, stairs are ok.

    Have you noticed that when you squat or step-up where your weight is balanced on your foot? Does it seem to be more towards your toes, more towards your heels, mid-foot?
  • SarahSwimmer
    SarahSwimmer Posts: 125 Member
    I'm not sure how barre is OK for those of us with chondromalacia or osteoarthritis in the knee- its a buttload (knee-load?) of squats in all sorts of permutations.

    I know wall sits are a good exersize for the quads that involves strength but not a lot of friction. Seem to help me balance out my quad muscles and get them working together.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    Blackdawn_70631 wrote: »
    Osteoarthritis. Any stairs, squats, lunges, weights or resistance band progresses it.

    i see you said 'resistance band' but just on the off-chance . . .

    is that true if you keep the band above your knees? i ask because i have been doing 'monster walks and side-steps with a mini-band and it's done more to activate and strengthen my glutes than anything else that i've come across.

  • Papatoad194
    Papatoad194 Posts: 251 Member
    Well I will be trying weighted bridges and hip thrusts. Thanks for all the good insight.
  • robininfl
    robininfl Posts: 1,137 Member
    Another vote for heavy deadlifts and glute bridges, weighted bridges or if that's uncomfortable, lift one leg in the air at a time and do them one legged. These are also the exercises i can do with the heaviest weights, so they are satisfying in that way as well.

    Yoga also gave me better looking legs and butt, but we do a lot of lunging in there.
  • sijomial
    sijomial Posts: 19,809 Member
    No squats or lunges for me.
    Combination of ruptured PCL and losing 90% of a cartilage in my knee plus multiple lumbar disc herniations.

    Don't know about "same results" as that's impossible to know but I have strong quads and glutes from leg press and cycling.

  • OrdinaryDude300
    OrdinaryDude300 Posts: 51 Member
    Yours knees sound worse then mine. I only do goblet squats lunges , leg press but nothing heavy. Just started Deadlifts under so try under supervision if you can. Lots of women with gf included (not so much men) i see doing those hip trusts and standing up straight legged side and back swing kicks off the weighted pully machines (no idea the name) those girls all have solid looking butts. If its good for girls its good for guys and vise versa
  • kshama2001
    kshama2001 Posts: 28,052 Member
    SarahSwimmer wrote: »
    I'm not sure how barre is OK for those of us with chondromalacia or osteoarthritis in the knee- its a buttload (knee-load?) of squats in all sorts of permutations.

    I know wall sits are a good exersize for the quads that involves strength but not a lot of friction. Seem to help me balance out my quad muscles and get them working together.

    Hmm, was thinking of trying out the barre class at my gym - thanks for the tip. I'd have to leave work early to go to it, and that idea is less attractive now that I know it is likely hard on my knees.
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