The Best Butt Exercises for Knee Pain—No Squats or Lunges Included

In order to shape their booties, many people are limited to do squats or lungs, as a result of knee problems. As there are some other opportunities to work that area it is not a big concern. Here we offer you a workout designed by the celebrity trainer Jeanette Jenkins of the Hollywood Trainer Club. This is a booty burning workout with zero knee pain.

What is the secret of this workout?

If you have knee pain, all these booty-blasting moves without worrying about bugging your knees.

How it works:

–              Perform each move for the number of reps indicated

–              Repeat the circuit two to three times.

–              Watch the video for detailed instructions:

  1. Butt Burner Toe Tap

Instructions:

–              Starting position – with feet together and sit back into a quarter squat,

–              Shifting weight into left foot, tap the right foot backward,

–              Back to the center, then out to the side, again to center. Keep left leg bent and pumping arms as if running.

Perform 16 to 20 reps per side.

  1. Side Toe Tap

Instructions:

–              Starting position – standing with feet together and sit back into a quarter squat.

–              Staying in a squat position and shifting weight into left foot, tap the right foot out to the side and open arms up to the side.

–              Tapping the right foot back to center, lower your arms and continue quickly tapping in and out.

Perform 20 to 25 reps per side.

  1. Single-Leg Deadlift

Instructions:

–              Starting position – Standing with feet together, hold dumbbells in hands by sides and shift weight into right foot, while you are balancing on the left toe.

–              Hinging forward at the hip, lift straight left leg backward, reach dumbbells toward right foot.

–              Engage right glute in raising torso, keep your core tight,

–              Returning to starting position complete one rep.

Perform 16 reps per side.

  1. Arabesque Pulse

Instructions:

–              Starting position – Standing on the right leg, extend right arm straight overhead and left the arm out to the side at shoulder height.

–              Keeping the upper body position and lifting back left leg, pulse up and down without touching toes to the floor.

Perform 20 to 25 reps per side.

  1. Kneeling Back Kick

Instructions:

–              Starting position – tabletop position, on all fours, core engaged.

–              Lifting right knee off the floor, kick diagonally backward and up and press heel toward the top back corner of the room.

–              Returning knee to starting position complete one rep.

Perform 25 reps per side.

  1. Kneeling Combo

Instructions:

–              Starting position – Tabletop position, on all fours, core engaged.

–              Lifting right knee off the floor, kick diagonally backward and up and press heel toward the top back corner of the room.

–              Returning knee to starting position, lift knee out to the side, maintaining 90-degree bend.

–              Return knee again to starting position without touching it to the ground, to complete one rep.

Perform 16 reps per side.

  1. Kneeling Roundhouse

Instructions:

–              Starting position – tabletop position, on all fours, core engaged.

–              Lifting right knee out to the side, extend leg to kick, while the leg is parallel to the ground with knee pointing forward.

–              In reverse motion return to starting position and repeat.

Perform 16 reps per side.

  1. Straight-Leg Pulse

Instructions:

–              Starting position – tabletop position, on all fours shoulders over wrists and hips over knees, core engaged.

–              Lifting and straightening right leg backward, point knee down and Pulse right leg up and down.

Perform 16 reps per side.

  1. Kneeling Bird-Dog Balance

Instructions:

–              Starting position – tabletop position, on all fours with shoulders over wrists and hips over knees, core engaged.

–              Lifting and straightening right leg backward, point knee down and extend left arm forward.

Hold this position for 15 seconds per side.

  1. Leg Lift Hold

Instructions:

–              Starting position – tabletop position, on all fours with shoulders over wrists and hips over knees, core engaged.

–              Lifting and straightening right leg backward, point knee down and lift right leg as high as possible, while your elbows are bent to lower chest.

Hold this position for 15 seconds per side.

  1. Shoulder Bridge

Instructions:

–              Starting position – Laying, face up on the ground with feet planted and knees pointing up.

–              Engaging your core, tuck pelvis, then push into feet and press hips off the ground.

–              Pulsing hips up and down, squeeze glutes at the top.

Perform 20 reps.

  1. Single-Leg Shoulder Bridge

Instructions:

–              Starting position – Laying face up on the ground with feet planted and knees pointing up.

–              Engaging core, tuck pelvis and push into feet to press hips off the ground.

–              Lifting the right leg straight into the air over hips.

–              Pulse hips up and down, keeping this position.

Perform 15 to 20 reps per side.

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Video Source: www.fitnessmagazine.com