Glutes with little knee impact?

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    Aug 29, 2011 6:35 PM GMT
    Can anybody suggest some good exercises to improve upper and lower glutes with low knee impact?
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    Aug 29, 2011 9:17 PM GMT
    grovetown1 saidCan anybody suggest some good exercises to improve upper and lower glutes with low knee impact?


    Stiff leg deadlifts... the knee doesn't bend at all. You can do these with bands or dumbbells, (beginner) to a smith machine (intermediate) or with a loaded barbell and standing on a low box (advanced)

    Make sure you keep the bar VERY closer to your body and your back arched tightly the entire time.

    This is great for hamstring, glute tie-ins.
  • neosyllogy

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    Aug 29, 2011 11:53 PM GMT
    Alpha_Muscle said
    grovetown1 saidCan anybody suggest some good exercises to improve upper and lower glutes with low knee impact?


    Stiff leg deadlifts... the knee doesn't bend at all. You can do these with bands or dumbbells, (beginner) to a smith machine (intermediate) or with a loaded barbell and standing on a low box (advanced)

    Make sure you keep the bar VERY closer to your body and your back arched tightly the entire time.

    This is great for hamstring, glute tie-ins.


    +1 to stiff-legged deadlifts, but I would almost never recommend a smith machine, unnatural motion and you don't develop your stabilizers. I think it's just asking for problems down the line in most cases.

    Look up the how-to video on bodybuilding.com, and always look "up" (/straight ahead, since you're bending over) to help keep your back straight/arched (when he says "arched" he means arched backwards "hyper-straight" if you will -- this is very important!)
  • neosyllogy

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    Aug 29, 2011 11:55 PM GMT
    Edit: Just to add: "stiff-legged" does NOT mean your legs are straight. You should have a little bend at the knees, it's just that that bend (the angle) is constant for the whole exercise.
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    Aug 30, 2011 12:19 AM GMT
    Alpha_Muscle said
    grovetown1 saidCan anybody suggest some good exercises to improve upper and lower glutes with low knee impact?


    Stiff leg deadlifts... the knee doesn't bend at all. You can do these with bands or dumbbells, (beginner) to a smith machine (intermediate) or with a loaded barbell and standing on a low box (advanced)

    Make sure you keep the bar VERY closer to your body and your back arched tightly the entire time.

    This is great for hamstring, glute tie-ins.


    Amen.

    +2...best 'bang for your buck' exercise.
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    Aug 30, 2011 2:53 AM GMT
    Another vote for stiff-legged deadlifts. If you don't wan to use weights at all, then try the stairclimber machine. But lean forward a little so that the workload shifts to your glutes .
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    Sep 04, 2011 9:10 AM GMT
    neosyllogy saidEdit: Just to add: "stiff-legged" does NOT mean your legs are straight. You should have a little bend at the knees, it's just that that bend (the angle) is constant for the whole exercise.


    +1 Locking the knees can really mess things up.

    I would also add one-leg hip bridges as a good bodyweight exercise for the glutes.

    And hill sprints are usually easier on the knees than flat running and really hit the glutes.
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    Sep 07, 2011 8:41 PM GMT
    i would second Morethanmuscle's advice. Bulgarian split squats are intense for the glutes if done properly. I think it's hard sometimes, especially towards the end of the last sets, to practice perfect form. I find i lean too forward on the front foot, de-emphasizing the glutes and putting unpleasant pressure on the knee.
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    Oct 18, 2011 6:38 AM GMT
    I also vote for the stiff-legged dead lift. For me, it really works the lower glute/upper rear hamstring area. The single-leg Romanian dead lift (essentially the same, but with one leg at a time), I find, works the upper part of the glutes to give your butt, you know the part that kind of sticks out from the top of your pants. I find the single-leg tends to provide a wider range of motion.

    For low-impact knee work, do single-leg presses on the leg press, with your foot closer to the center of the foot plate. Place your foot higher on the plate and almost bring your knees to your chest, without listing your butt from the seat.
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    Oct 18, 2011 7:06 AM GMT
    this is an old discussion; however, you should also consider hip extensions. in dance they are called battement en arrière; however, it's essentially leg lifts behind you. stand or kneel and raise your gesture leg with a straight or bent knee until your heel is as high above your butt as possible. to train the glute from all sides in this low-impact manner, hold your leg behind yourself and draw as wide a circle as you can with your gesture leg straight (you want your heel to draw as large a circle as possible). this is one way to train the glute without impacting the knee and without losing range of motion in the hip flexors.
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    Oct 18, 2011 7:15 AM GMT
    Use this:
    http://www.homefitnesshq.com/items_images/1114717358hyper.jpg