How to I get a better bum without squats?

[NChereNNow]

My knees are just fooked.

My right knee feels strained after one half squat.

Is there another way to a pert bottom that is easy on the knees?

use trx system in gym my knees are shot too but pulling on the straps helps also sit stands are squats from the sofa😉

Sit in floor with legs together out in front. Walk across the floor on bum cheeks one at a time. Forwards and backwards. No help from hands.

It’s hip thrusts that give you a good bum, not squats. Do them!

I don't know why but the walk across the floor on bum cheeks suggestion has me absolutely crying with laughter. I bet it works though.

I always find that my butt looks good after I've consistently used the stairmaster at the gym, if you can add lots of stairs into your day it could help.

Build up the muscles around your knees

Can you cycle?

Blogilates.com 100 butt lift challenge or whatever it’s called on there, should be some knee friendly moves

Spinning?

Ooh and those bum raise things. Lie on your back, knees bent, clench your bum and lift and lower it. Try not to go all the way to the ground.

Swing some kettlebells! Great all round exercise.

Look up Shona Vertue on Instagram, she's fantastic and has lots of videos showing how people do exercises wrong and end up injured. Lots of focus on building strong glutes with exercises other than squats. If your form isn't good you won't get results so it's good to know what you're doing

Do a head stand (not handstand, cos you will need to use both hands so keep them free), then stick a piece of boxing tape on each bum cheek and make sure the tape reaches your lower back. Bum should stay pert and high when you stand the right way up.

@Bubsworth what??????

Do a head stand (not handstand, cos you will need to use both hands so keep them free), then stick a piece of boxing tape on each bum cheek and make sure the tape reaches your lower back. Bum should stay pert and high when you stand the right way up.

That's the most hysterical advice for a good bum I've ever read 😂 If will be an all over workout just for to do a headstand!

Barre exercises help to lift your bum. Can you exercise with a straight leg? You can do some of the exercises on a straight leg. Bridge exercises help too, but you need to have your knees bent. Resistance bands can be used on a straight leg.

This woman shot to fame a while back because of her arse! In fact she had her arse examined to show that there were no implants in there.

She shows you what works

You can find her on instagram etc

Deadlifts
Leg press
Glute bridges
Hamstring curls

Build up knee by doing single leg extensions. I’ve always had a dodgy knee and injured it completely in January. Dropped back to a 5kg leg extension, now able to do 20kg and am back able to do squats again.

Most of all though, you need consistency and patience!

It’s hip thrusts that give you a good bum, not squats. Do them!

This!! Game changer!!

I work out at home. I have dumbells and kettlebells.

I'll check out the suggestions :)

Thanks

Glute bridges, definitely. To make them harder, rest a weight across your hips as you do them.

Romanian deadlifts (can do with dbs)
Single leg Romanian deadlifts
Split stance deadlifts
Glute bridges/ hip thrusts
Single leg glute bridge (can do with bands), flat or legs raised on a step
Crab walks with bands

Basically, don’t neglect single leg work, whatever you choose.
Follow Bret Contreras.