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Best work out for your butt/lower back when you CAN'T squat?

kassiebby1124
kassiebby1124 Posts: 927 Member
edited January 25 in Health and Weight Loss
No, I'm not not squatting by choice. My doctor put me and restrictions, I didn't want to listen so I tried it anyway. I can "squat" but I can't get low enough for it to impact my booty, too. Same with lunges. I CAN use the leg press and hack squat machines, but what do you all suggest I do?

Replies

  • kassiebby1124
    kassiebby1124 Posts: 927 Member
    Boop.
  • FitMrsR
    FitMrsR Posts: 226 Member
    Can you get on the floor and do things like donkey kicks and leg lifts? There are lots of these type of exercises that you do on the floor if you google it :)
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    (depending on back issue)
    stiff legged deadlifts
    good mornings
  • katy_trail
    katy_trail Posts: 1,992 Member
    look up bret contreras' book. you can find a sample online, and he has several exercises. you don't have to do the roiutine he suggests, but he does a good job of explain why certain exercises work better than others and how to do them.

    examples: start with basic bridges, if those are easy you can use a resistance band, elevate your feet, or do it with 1 leg.
    if you're advanced you can do the other moves he talks about. like barbell hip thrusts, but work up to that. these are easy but you'll be sore the next day. make sure to stretch.
  • jsiricos
    jsiricos Posts: 340 Member
    I cant do squats either, basically if I go down, I will never get back up (2 years since left knee surgery, need right knee now)

    Do floor work, anything that doesn't involve me bending my knees
  • ironanimal
    ironanimal Posts: 5,922 Member
    Hip thrusts, SL Deadlifts
  • katy_trail
    katy_trail Posts: 1,992 Member
    (depending on back issue)
    stiff legged deadlifts
    good mornings

    yes these are awesome too.
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    lunges? Or you can get some resistance bands (ones you wrap around your ankles) and do leg lifts, front and sides and even lying down.
  • katy_trail
    katy_trail Posts: 1,992 Member
    you could also try a wider stance, think sumo squats. a wider stance engages the glutes more, narrow engages quads more.
  • kassiebby1124
    kassiebby1124 Posts: 927 Member
    Can you get on the floor and do things like donkey kicks and leg lifts? There are lots of these type of exercises that you do on the floor if you google it :)
    I can do leg lifts. I did something similar on Wednesday, I just didn't know that was really effective for your tooshie

    @Ilovedeadlift- First, I like the name. Second, okay :DD
  • kassiebby1124
    kassiebby1124 Posts: 927 Member
    lunges? Or you can get some resistance bands (ones you wrap around your ankles) and do leg lifts, front and sides and even lying down.
    Nope, can't do lunges. I do have a resistance band though from my PT.
  • JDBLY11
    JDBLY11 Posts: 577 Member
    (depending on back issue)
    stiff legged deadlifts
    good mornings

    If you do these you need to have good form or you could injure your back further. I would think you would need help from a personal trainer, physical therapist, or someone who knows good form to get you going. I would not do them until I knew I had the form down. I don't think I could do it on my own because correct form involves many different dynamics ( like how to hold your hips) and they all have to come together to avoid injury.
  • Buddhasmiracle
    Buddhasmiracle Posts: 925 Member
    I was in PT some years ago for a lower spinal injury. I did alot of exercises on a stability ball. Has your PT used that in your therapy?
    You sit on the ball and do alternating straight leg lifts, "marches," etc., and gradually increase the reps and add arm movements.

    Good luck with your recovery!
  • JDBLY11
    JDBLY11 Posts: 577 Member
    Have you gotten any advice on what exercises for these areas you can and should do?
  • Marion_
    Marion_ Posts: 56 Member
    Here are 2 free "no squat or lunge" routines by Fitness Blender:

    http://www.fitnessblender.com/v/workout-detail/No-Squat-Leg-Workout-Squat-Free-Butt-Thigh-Workout/c0/
    http://www.fitnessblender.com/v/workout-detail/Butt-Thigh-No-Squat-Workout-Leg-Workout-Without-Squats-or-Lunges/b6/

    Check if you can do them, their workouts are usually great!!
  • kassiebby1124
    kassiebby1124 Posts: 927 Member
    I was in PT some years ago for a lower spinal injury. I did alot of exercises on a stability ball. Has your PT used that in your therapy?
    You sit on the ball and do alternating straight leg lifts, "marches," etc., and gradually increase the reps and add arm movements.

    Good luck with your recovery!
    It isn't a back injury, it's a sprained ankle. Not nearly as dynamic. (:

    @JDB- My doctor just said no squats and ladders basically. everything else is fair game
    I also need to rehabilitate my ankle with various exercises

    @Marion- Thanks!
  • joyce0624
    joyce0624 Posts: 115 Member
    bump for later:smile:
  • amandajones1978
    amandajones1978 Posts: 140
    I have the same issue, I am seeing a physical therapist for my knee. When I bend my knees, my kneecaps slide to the outside of my leg sooo squats are out for now. I can bend my knees to 90 degrees in a squat, but then its not effective for the glutes.

    One exercise I do is stand parallel to a wall and hold an exercise ball against it right at knee level. Bend your knee that is holding the ball and use the leg you're standing on to press against the ball keeping your hips strainght, hold for 5 seconds. Repeat 10x for each leg. There were a few other exercises they were having me do but this was the one where I felt the most burn in the glutes.

    I just started therapy yesterday and my glutes are sore today.

    They are trying to strengthen my glutes while retraining my kneecaps to stay straight.

    You can message me or friend me if you are interested in other exercises they are having me do. I will be in therapy for the next 6 weeks.
  • amy1612
    amy1612 Posts: 1,356 Member

    It isn't a back injury, it's a sprained ankle. Not nearly as dynamic. (:

    @JDB- My doctor just said no squats and ladders basically. everything else is fair game
    I also need to rehabilitate my ankle with various exercises


    Do you have a sled at your gym you can drag.....as well as being a good leg workout it will strengthen your ankle. I have sprained mine many times, and tend to do as much as I can when I can (advice from my doctor)...if it feels ok to squat, then squat.
  • rachface1234
    rachface1234 Posts: 227 Member
    how about bridge lifts (lie on your back, knees bent, feet on floor hips width apart, lift your hips to the sky, pressing arms into ground and pushing through glutes. Planks are great for back and abs! Also, get on your hands and knees, and one at a time, lift your knees out to the side, trying to keep your hips level and not twist to the side.
  • tinak33
    tinak33 Posts: 9,883 Member
    you could also try a wider stance, think sumo squats. a wider stance engages the glutes more, narrow engages quads more.


    Oooohhhh...... I"m soooo gonna try those!!! :bigsmile:
This discussion has been closed.

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