Favorite moves for legs/booty that isn't a squat or lunge?

fayeonherway
fayeonherway Posts: 204
in Fitness and Exercise
I cannot do squats or lunges at the moment due to bad knees (and until I get clearance). I know these are great exercises for the thighs and butt. Currently I am doing Romanian Dead Lifts (regular and one legged).

Do you have any suggestions for me?
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Replies

  • _DaniD_
    _DaniD_ Posts: 2,186 Member
    Run stairs.
  • fayeonherway
    fayeonherway Posts: 204
    Run stairs.

    Running is a no no. But thanks! :flowerforyou:
  • waldo56
    waldo56 Posts: 1,861 Member
    Glute Ham Raises
  • mgoetsch1982
    mgoetsch1982 Posts: 339 Member
    Deadlifts
  • NovemberJune
    NovemberJune Posts: 2,525 Member
    I like glute bridges and hip thrusts. You can do one-legged and/or off of a bench to up the intensity. I have had hip joint issues and have had to take lay offs from squats and deadlifts in the past and glute bridges and hip thrusts help. :smile:

    Editing to add link http://www.myomytv.com/the-glute-journey-glute-bridge-to-hip-thrust/
  • MiloBloom83
    MiloBloom83 Posts: 2,724 Member
    Run stairs.

    Running is a no no. But thanks! :flowerforyou:

    Look at her bootie and you will find a way to run them. Very nice. She runs those stairs in her profile pic several times a week.
  • nurse_beck
    nurse_beck Posts: 31 Member
    There is a great routine that I like for the butt/ham strings on Slim in 6 from Beachbody. I don't know the specific exercises, but those are killer. You do have to kneel and don't know if that is something you could tolerate.
  • murphy612
    murphy612 Posts: 734 Member
    I like glute bridges and hip thrusts. You can do one-legged and/or off of a bench to up the intensity. I have had hip joint issues and have had to take lay offs from squats and deadlifts in the past and glute bridges and hip thrusts help. :smile:

    this would be my advice as well.
  • drchimpanzee
    drchimpanzee Posts: 892 Member
    Is the booty clap a move?
  • mallen404
    mallen404 Posts: 266 Member
    do a chest press but on a ball- so your sholders are on the ball, that way your legs have to work to keep your body up. it gets hard!
  • amykluver
    amykluver Posts: 184 Member
    Do laying down exercises.

    1 - lay on back and do bridges (lifting hips up to ceiling) = works butt. Straighten one leg to make harder & add abs. Stand on remaining foot's tippy-toes to add calves. Alternate.

    2 - Lay on side/hip and lift top leg = works outer thigh/abductors (old fashion but does trick).

    3 - Lay on side/hip and lift bottom leg up = works inside of thigh/adductor.

    4 - STRETCHES & Yoga moves (google some).
  • fayeonherway
    fayeonherway Posts: 204
    Run stairs.

    Running is a no no. But thanks! :flowerforyou:

    Look at her bootie and you will find a way to run them. Very nice. She runs those stairs in her profile pic several times a week.

    Unless I want to lose all mobility or use something to assist with walking, I cannot run. My knees are jacked. I am hoping they will won't require surgery.
  • iulia_maddie
    iulia_maddie Posts: 2,780 Member
    Deadlifts, and hills. If you can't run, walk as fast as you can uphill. I do walking lunges uphill.
  • fayeonherway
    fayeonherway Posts: 204
    There is a great routine that I like for the butt/ham strings on Slim in 6 from Beachbody. I don't know the specific exercises, but those are killer. You do have to kneel and don't know if that is something you could tolerate.

    I can kneel with no issue. I'll look into it!
  • fab50G
    fab50G Posts: 384 Member
    Love deadlifts! If you can't run stairs, can you walk hills? The "rolling hills' setting on the treadmill at my gym makes my booty sore for days!!!
  • mikepasztor
    mikepasztor Posts: 16
    Kneeling Leg Extensions
    Deadlifts
    Glutehams
  • fayeonherway
    fayeonherway Posts: 204
    Is the booty clap a move?

    Trying to get my booty to the point where it can clap. :laugh:
  • eliseofthejungle
    eliseofthejungle Posts: 113 Member
    A local Pilates lady posted this video as part of a challenge and it works your butt. I wouldn't do only this, but it's a nice little burn.

    http://www.youtube.com/watch?v=1-MfDFDADQc
  • nikkijean8
    nikkijean8 Posts: 34 Member
    Leg lifts are great for your butt and I think you could still do them with bad knees. Lay on your belly, get up on your elbows so that they are squarely under you - then up on your knees, but make sure you keep your back straight at all times. Extend one leg straight out behind you, and lift up and down, slowly, without putting the leg down for however many reps you can do (I guess - see my disclaimer below). Repeat with the other leg, then do them with a bent leg - like you're pushing your heel into the sky. When I do these, it's a whole series of exercises in a workout video, so I'm not really qualified to tell you how many to do. Hopefully, my description makes some sense or somebody else can improve on my description. Hope this helps.

    What I'm describing I got from the Slim in 6 videos that somebody else mentioned
  • fayeonherway
    fayeonherway Posts: 204
    Deadlifts, and hills. If you can't run, walk as fast as you can uphill. I do walking lunges uphill.

    The movement the position that the lunges place my knees is the problem at the moment. :(

    I do hilly hikes weekly, but I never thought that would help the booty! :flowerforyou:
  • Squidgrok
    Squidgrok Posts: 84 Member
    Theres this strange move on one of the blogilates workout that seems to work. You sit down on your knees and press your hips from one side to the other. Do that for a bit and you can feel a burn! Hip thrusts are great too. Can you do leg raises/ leg pops? On all fours and lift one leg up to the ceiling? For the inner thighs lie on your back and stretch your legs out (into a V) and do small circles- painful but effective!
  • fayeonherway
    fayeonherway Posts: 204
    You guys have given me some great suggestions! Adding pictures and videos to my iPad right now!
  • azure7
    azure7 Posts: 136 Member
    Straight leg deadlifts are great for hamstrings. You do NOT need a lot of weight to make these effective. http://www.womenshealthmag.com/fitness/dumbbell-straight-leg-deadlift
  • bcattoes
    bcattoes Posts: 17,299 Member
    Bent knee side extensions. I think that's what they are called. Where you get on all fours, then raise your leg to the side with the knee still bent. Those make my booty burn. You can tie a resistance band aournd your ankles or knees for added resistance.
  • VorJoshigan
    VorJoshigan Posts: 1,106 Member
    I like glute bridges and hip thrusts. You can do one-legged and/or off of a bench to up the intensity. I have had hip joint issues and have had to take lay offs from squats and deadlifts in the past and glute bridges and hip thrusts help. :smile:

    Editing to add link http://www.myomytv.com/the-glute-journey-glute-bridge-to-hip-thrust/
    Yes.

    I would also add donkey kicks, planks, and straight up clenching as possibilities.
  • eep223
    eep223 Posts: 624 Member
    Biking and/or Winsor Pilates Hips, Buns, and Thighs have given me the biggest results.
  • tj1376
    tj1376 Posts: 1,402 Member
    Wash your floors on your hands and knees - you will wake up the next morning never knowing you had those muscles in your backside!!!! Plus your floors will look great! :bigsmile:
  • Cr01502
    Cr01502 Posts: 3,614 Member
    Hip thrusts
    Glute bridges
    Straight leg deadlift
    Deadlifts
    Hyperextensions
  • dynamicwon
    dynamicwon Posts: 175 Member
    Walking stairs is good also since you cant run them.
  • Vailara
    Vailara Posts: 2,467 Member
    bump

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