Squats and general Working Our

[frusciante69]

Hello!
I'm a long time reader, first time poster here a bb.com

I am 5"3, and weigh 132lbs. (so 157cm and 60kg here in Australia)

I have a lot of trouble doing various exercises, as I've had a number of surgeries on my right knee and foot when I was a kid. My knee is a bit lose, and weak, and my foot aches if I run for more than two minutes, or play soccer.

So for cardio I use the cross trainer, rower and bike.

I am interested in doing squats, because I want to tighten up my butt and maybe make it a big bigger.

Does anyone know of a program like the couch-to-5k running program, or 100 pushup program?

And can anyone rec how I can work around my knee and foot problems.

Thank you!

[littleblondy]

Hello!
I'm a long time reader, first time poster here a bb.com

I am 5"3, and weigh 132lbs. (so 157cm and 60kg here in Australia)

I have a lot of trouble doing various exercises, as I've had a number of surgeries on my right knee and foot when I was a kid. My knee is a bit lose, and weak, and my foot aches if I run for more than two minutes, or play soccer.

So for cardio I use the cross trainer, rower and bike.

I am interested in doing squats, because I want to tighten up my butt and maybe make it a big bigger.

Does anyone know of a program like the couch-to-5k running program, or 100 pushup program?

And can anyone rec how I can work around my knee and foot problems.

Thank you!

Is it hard to put weight on your foot? What is going on with that?
I suggest doing smith machine squats and do as much weight as your feet can tollerate.

[frusciante69]

It isnt hard to put weight on my foot.. its just the muscles are underdeveloped (ive been told by physios, osteopaths, etc, that they will never be 'normal' no matter how much i work them), so they are very tight. I can't run for long because the muscles in my food freeze up, and also the high impact hurts my knee. As an alternative to running, I use the cross-trainer a fair bit, as it is less impacting.

What I am interested in, though, is squats and lunges. These also impact my knee slightly, but nowhere near as bad as running.

What are some basic reps/sets I could do (without weights to start off with) to build up my strength, both in my thighs/glutes, and knee?

[BabyJan3]

Yo, I have me some extremely fat fleet. Doc told me they were one of the worst cases he's ever seen. Theyve messed up my knees...basically my entire legs, and my back sucks a bit too. I KNOW flat feet is different from what you have, but squats/lunges haven't bothered me. But if your feet are pretty bad, use the smith machine.
i don't have any other advice, or anything useful. but squats are good.
ITS WORTH THE PAIN IN YOUR FEET. When i started squating i did 15 lbs..for like 5 reps, 3 sets. You could probably do alot more. I was too small to do anything cool =(

it always helped my knees to stretch a little before and a lot after!

k thnx bye.

[littleblondy]

It isnt hard to put weight on my foot.. its just the muscles are underdeveloped (ive been told by physios, osteopaths, etc, that they will never be 'normal' no matter how much i work them), so they are very tight. I can't run for long because the muscles in my food freeze up, and also the high impact hurts my knee. As an alternative to running, I use the cross-trainer a fair bit, as it is less impacting.

What I am interested in, though, is squats and lunges. These also impact my knee slightly, but nowhere near as bad as running.

What are some basic reps/sets I could do (without weights to start off with) to build up my strength, both in my thighs/glutes, and knee?

I think the smith would be the best bet for you then, start out with no weight on the bar. You need to remember that the bar weighs I think about 15-20 lbs. Once you get the feel for it and you squat looks good, put 5lbs on each side and do 15-20 if you can do that go up in weight like 2.5lbs at a time to get your knee use to it. Do 4 sets about 10-15 reps a piece till you feel comfy with it. The next week or when you go to do legs again start with the weight you left off with you want to work up to doing heavy weight to build your butt up.

You want to get to the point you are doing heavy weight and about 7-9 reps a set, I usually do my last set till failure. I am trying to build my butt up too.

[frusciante69]

Thanks so much for the advice everyone! I will definitely try the Smith Machine and keep it going even through any pain :)

[bebeklein]

If you're looking to work your glutes, there are some other really good exercises that are less taxing on your knees.

The four-way hip extension (lever standing hip extension)
quadruped hip extension (kneeling hip extensions/butt blasters)
reverse hyperextensions
1 legged cable kickbacks
weighted glute bridges
SLDL


http://www.acefitness.org/getfit/GlutesStudy2006.pdf
http://www.exrx.net/WeightExercises/GluteusMaximus/LVStandingHipExtension.html
http://www.exrx.net/WeightExercises/GluteusMaximus/LVKneelingHipExtension.html
http://www.exrx.net/WeightExercises/GluteusMaximus/WtReverseHyperextension.html
http://www.exrx.net/WeightExercises/GluteusMaximus/CBStandingHipExtension.html
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