Glute Workouts

[engleangle Senior Member Find all posts View Profile Close engleangle]

Hey everyone im wanting to get some really good glute workouts that i can cycle through. Now just remember ive had surgery on my knee and i would like to have some exercises that aren't terribly weight bearing on the knees. Ive been slowly building it back up but it wont be 100% for awhile. Its still kinda loose and i dont fully trust it even though its been around 6 months( i dont wanna damage it more then i already have)

[Koh Senior Member Find all posts View Profile Close Koh]

Gluteal bridges, shouldn't be too hard on yours knees, you drive the pressure into your heels.

[engleangle Senior Member Find all posts View Profile Close engleangle]

Gluteal bridges, shouldn't be too hard on yours knees, you drive the pressure into your heels.

Alright cool man. I looked them up and they look like exactly what i need.

[Hanma Senior Member Find all posts View Profile Close Hanma]

And squats, don't forget the squats!

[engleangle Senior Member Find all posts View Profile Close engleangle]

Well I would love to do squats but I already do stiff legged dead lifts and lunges. Lunges are sketchy since my knee is still "loose" from the surgery ( it pops and "shifts" occasionally). I had a lot of scar tissue and frayed cartilage removed and cleaned up. Im taking glucosamine and fish oil to help combat further damage. Any other supplements i should take to help low collagen formation in joints? i was thinking about taking L-proline along with glucosamine and fish oil. I also take glutamine and a multivitamin. I used to take creatine which worked great for me but it killed my ligaments and I was much more prone to injury and felt uncomfortably "tight" in my tendons and ligaments during use so i stopped. i also take L-arginine

[Hanma Senior Member Find all posts View Profile Close Hanma]

Try sitting in an Asian squat position. That will help a lot. And slowly ease yourself into squats, it's okay.
After you're able to sit in the Asian squat position, try the twist hold: Convict Conditioning 2 - the Trifecta - YouTube last part in the video.
It worked for me
Take care

[vulcan Retired ModeratorPE Gym EditorPEGym Hero Find all posts View Profile Close vulcan]

Reverse lunges are much less harsh for your knees & work the glutes better IMO. I do them on a slippery floor, one foot without sock at a time.

[engleangle Senior Member Find all posts View Profile Close engleangle]

Alright so here's what i need to start doing to build good hamstrings and glutes. stiff legged dead lifts, Glute Bridges, Reverse Lunges, Asian Squats. Im also going to get some ankle weights and start doing some glute kickbacks.

[Koh Senior Member Find all posts View Profile Close Koh]

I take this joint supp it contains glucosamine 1500 mg, chondroitin 800 mg, and MSM 750 mg. Two caplets twice a day. It's called triple flex by nature made.

[engleangle Senior Member Find all posts View Profile Close engleangle]

Ill have to look into that! thanks man. Im only 22 and had to have my knee scoped and everything cleaned up. Also found some arthritis on the patella (i Believe) SO i figured i might wanna start taking some good stuff for it. I would rather not have a knee replacement when im 50 or sooner.

[Koh Senior Member Find all posts View Profile Close Koh]

Ill have to look into that! thanks man. Im only 22 and had to have my knee scoped and everything cleaned up. Also found some arthritis on the patella (i Believe) SO i figured i might wanna start taking some good stuff for it. I would rather not have a knee replacement when im 50 or sooner.

No problem, I'm only 20, but my joints have taken a pounding from all the years of gymnastics. But yes, it's better safe than sorry.

[engleangle Senior Member Find all posts View Profile Close engleangle]

No problem, I'm only 20, but my joints have taken a pounding from all the years of gymnastics. But yes, it's better safe than sorry.

Yeah im just trying to strengthen myself and get to a good size i would like to be at while maintaining the integrity of my knees