{ "media_type": "text", "post_content": "I'm avoiding gyms due to covid, so I'm only working with my weights and bench, but I'm having issues with butt workouts. I'm a healthy, active 32 yo woman, and I do squats and hip thrusts with booty band with around 30 lb kettlebell. Anything heavier and I'm hurting my back. I keep double checking my form and everything seems right. Any tips?", "post_id": "611407b9cb4f7b002aa4560d", "reply_count": 12, "vote_count": 1, "bowl_id": "58f964b9b298570010452310", "bowl_name": "Staying Healthy", "feed_type": "bowl" }

I'm avoiding gyms due to covid, so I'm only working with my weights and bench, but I'm having issues with butt workouts. I'm a healthy, active 32 yo woman, and I do squats and hip thrusts with booty band with around 30 lb kettlebell. Anything heavier and I'm hurting my back. I keep double checking my form and everything seems right. Any tips?

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Step ups is another great option that hits the glutes. Hip thrusts shouldn’t hit your back [squats certainly can]. Curious what the issue is there.

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that’s possible.

I think TRX is a great addition to a home gym set up.

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Bulgarian split squats. Targets one leg at a time and you can target glute vs quad based on the stance.

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Yes single leg everything! Single leg hip trust (with your back on the ground) can be great with a dumbbell, and pretty hard to strain your back id think

Peleton has some great body weight and weight based exercises in their workouts that can help too.

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Booty by Brett

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Follow Mark Carroll on IG, he has a lot of instructional videos and how to's. Also record yourself to make sure. My back would hurt but realize my form was off.

Lunges are great too! Even just body weight :)

You may also want to do core work and lots of stretching and mobility work to strengthen your back and keep/improve flexibility so you might increase weights when that isn't painful. Massage may also help

I just tried a killer leg workout on Monday and my butt and legs are STILL feeling it! I also realized I didn’t get back pain like I usually do. Feel free to try at home: 6 sets nonstop: 24 Squats 24 lunges 24 Step Ups 0.25m run (can skip or replace with other cardio)

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