Exercises for Quads, Glutes, etc.
I'm getting physical therapy for one of my hip joints. The physical therapist showed me two excercises that ought to help, but they also really work the quads/glutes.
1. Sit in a chair. Stand up using only one leg and using hands only to maintain balance. Sit down again, still using just the one leg. Repeat. Start with a chair that's high enough that you don't stress your knees. If your knee is stable, you can use progressively lower chairs/benches/pillows to make it harder. If not, you can hold dumbells or wear a backpack to increase the load.
2. Stand up. Bend your left leg slightly and balance on your left foot. Extend your right foot as far in front of you as you can. Hold the position for 20 seconds. Repeat. Switch legs and do it again. Again, you can add dumbells or a backpack if you want to increase the load.
I've always found it challenging to do exercises like squats and lunges without stressing my knees. I find the exercises above easier to control and it feels as if they work the quads and glutes even better than the other exercises.
But on the road more
#1 is a variation on the box squat- a highly useful lift, for sure. BTW- if you've been having trouble with squats, you might look at http://www.bodybuilding.com/fun/elitefts2.htm for some diagnostics. Not that everyone can to a full, ATG squat under load (or even just body weight), but sometimes a careful examination of your technique (ideally with an experienced trainer) can help.
Originally Posted by palookabutt