The Best Butt Exercises —No Knee Pain

Want a bodacious booty, but can’t squat or lunge because you have cranky knees? No fear, we are here to get your booty burning with zero knee pain.

If you have knee pain, it can be frustrating to find exercises that don’t hurt but will still target and tone your booty. We’ve got you covered with three of the best butt exercises—that are still totally doable if you have bad knees. Yep, that means no squats or lunges! Even if your knees are A-OK, these alternative glute moves are great for switching up your go-to routine.

Romanian Deadlift

A. Stand with feet hip-width apart, dumbbells in front of the hips, palms facing in.
B. Hinge at the hips to lower dumbbells in front of shins. Make sure to keep core engaged and back straight throughout the movement.
C. Lift torso to return to standing.

Single-Leg Deadlift

A. Stand with feet together, dumbbells in hands by sides. Shift weight into right foot, balancing on left toe.
B. Hinge forward at the hip, lifting straight left leg backward and reaching dumbbells toward right foot.
C. Keeping core tight, engage right glute to raise torso and return to starting position.
D. For a challenge, after doing 16 reps, hold the extended position (left foot lifted and torso parallel to the ground) and add a dumbbell row, drawing dumbbells up next to ribs, elbows in tight. Do 8 reps.

Do 16 reps per side. 

Butt Burner Toe Tap

A. Stand with feet together and sit back into a quarter squat.
B. Shift weight into left foot and tap the right foot backward, then back to center, then out to the side, then back to center, while keeping left leg bent and pumping arms as if running.

Do 16 to 20 reps per side.

Source