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An easy strength measure I often use in the clinic is called the “30 Second Sit to Stand Test.” It is a general measure of your functional lower extremity strength.
Quite simply, set a 30 second timer, pick a chair and count how many times you can stand from sitting in 30 seconds. Record your answer. Then do some butt bumps 2 – 3 times a week for 4 weeks or so and then re-do your 30 Second Sit to Stand Test.
I think you will be pleasantly surprised with your strength improvement!
Butt bumps are a great exercises to do 2 times weekly lifelong. The older you get, the more important they become!