butt shaping/toning help

[cleo29]

i teach cycle two times a week and do OT 2-3 times a week. but, i also have really crappy knees, so i need to watch how I do squats, etc in order to not strain them.

Are there particular things you have noticed to help the butt area? i know squats for days will make a difference, but anything if knees are an issue?

Thanks!

[vcubergirl]

Deadlift! Wall sit (by itself, pushing out against a small band, and squeezing a ball or block).

And also glute bridge. There are a thousand variations: one leg, marching, on a bosu, on a yoga ball with leg curls, with a band, with a bender ball.

You can also try lunges and step ups, but both of those bother my knee.

[TR]

Ditto glute bridges and deadlifts. Donkey kicks (I don’t know if there’s a real name for it, lol) can also help.

[emilyinchile]

Monster walks with a band.

[oswin]

I would still try squats, it's just that with be knees it's even more important to have perfect form. A lot of people who haven't been taught to squat properly or who have imbalances in their muscles end up letting their knees go inward when squatting, which is no good. Knees need to track either directly over your toes or slightly further out (to the sides).

[wineandcheese]

Squats, hip thrusts and deadlifts made my butt look awesome back in the day. I need to start doing them again!

[SallyJ]

Hip thrusts, lunges, and monster walks I find to be the most helpful. And for me personally, ballet! I started Bret Contreras Booty by Bret and all of his exercises are great for full body, plus additional focus on glutes. It's a monthly subscription that gives you 5 workouts to follow, include 2 specifically targeted for glutes.

[jane6672]

Lunges, jumping lunges, split squats, Bulgarian split squats.

[sugarbear]

Ditto Bret Contreras. He's known as The Glute Guy and his instagram is full of excellent advice, workouts, and information.