What are some good bum exercises aside from Squats and Lunges?

[Izzy2102]

It seems like the main thing everyone recommends, but I can't do them. I had a pretty serious knee injury a while back and I can't do any proper ones with weight.

I still need to work on my butt though. It's small and firm, but kinda flat and not really round like this link link link

And I'm aiming for something like this link link link

I mean I know I'll never look like Beyonce but I'm looking to gain a bit more volume and just roundness.

I do a lot of Pilates exercises like Donkey kicks, leg lifts... I also do the Stair master about 50 min a week and the elliptical about 200 min a week. Have been doing that for years, but I don't see any results yet.

Are there any other good exercises you'd recommend?

[justanotherguy00001]

As a student in physical therapy, I think "everyone" missed something.

Squats and Lunges are primarily a quad exercise. While quads are good to train (balance is major important) that won't work. Please don't try to force these exercises to prevent a future knee injury!

In fact, looking at everything you mentioned, the stair master is the closest to actually involving the glut max. Which I am assuming you are trying to bulk up when you refer to the "bum". Superficial, but whatever.

The glut max involves the action of hip extension / hyper extension. Technically, there is no reason to involve the knee because of this (yay for you). Hip extension is the motion of bringing your leg back to neutral and hyper-extension is past that (kicking a ball?)

So what to do about it?

Find a mat (or the floor) and lay facedown on it. curl (flex) your knee (this will make it easier - leverage) and bring your whole leg to the ceiling. Make SURE your whole hip (pelvis) is flat on the floor. Now grab your butt (yes - I wrote that) and feel it. Once your leg starts rising up, your bum should suddenly contract like crazy and get super tight. If this happens - congrats!

If it doesn't, focus on keeping your hip level to the floor/mat as you will likely "cheat" with abductors or lateral movement muscles.

Do it about 20x and do 2 sets.

If that's too easy, make your leg straight.

If that's too easy, push small ankle weights on. The leverage will magnify the weight.

Message me and let me know if that works. I'm a student still so I'd appreciate any feedback :)

P.S. The other answer of butt cheek clenches will work - but it's similar to tightening your bicep versus curling weights. Increasing muscle size requires more effort.

[Izzy2102]

I do that exercise regularly, I don't have anke#le weights and without I need to do like 80 reps to ever feel a burn

[justanotherguy00001]

Make sure you are raising the leg pretty high ( past about 20 degrees hyperextension) , it's initially the hamstrings that do open-chain extension. So you may of been training those instead.

[Izzy2102]

No I'm sure I'm doing it right, do you have any other exercies? possibly with picture?

[justanotherguy00001]

If you are doing them correctly and need 80 reps to barely feel anything, that's pretty impressive. I would heavily suggest getting ankle weights or make some (velcro -> heavy object -> ankle) and repeating. facedown (prone) and straight legging up directly uses the glut max past that 20? extension.

You can do other exercises. But this directly targets the glut max.

Just to be sure, touch the hamstrings to make sure they're not contracting while doing the exercise.

link

[Izzy2102]

ok I'll keep that I in mind, not so sure about the hamstring. I meant a picture of the exercise

thx for the answer

[justanotherguy00001]

link

You don't need the second person, although if they know what they're doing, it'd be helpful.

And you are welcome!

[scottsilver81]

Ok so what you want to do is gain muscle on your butt (glutes) so you need to aim for 8-12 reps and 3 sets of each exercise. if you do more reps your exercise is too easy and you need to add weight to it or increase the weight... here are some great ones...

weighted glute bridge (like a bridge in pilates but using a weight to make it harder)

jump squats... wide squats but jump as high as you can..

High step ups ...try to step up at least 2 steps in one go but aim for 3 if you can (I don't know how tall you are)

if you need any tips on how to do them drop me a message

[bubbiexo]

LOVE the weighted glute bridge. It's my favorite for my bum!

[scottsilver81]

haha its a killer isn't it?

[Anonymous]

butt cheek clenches, theyre easy to incorporate and you can even do them sat or lying down to your fav song. squeeze one at a time then clench both and repeat until you build your glutes up

[HYPNOSEX]

reverse leg raises, Get in the doggy position, look over left shoulder and slowly push the leg out like a cow kick, 20 a side times 3 to start, work it up more when happy to. when doing squats, push yer ass out some as this brings the knees into correct alignment. IIST qualified have fun