Lunges and squats are often referred to as the masters of lower body exercises. In addition to your legs, these functional, compound exercises also work your buttocks. However, poor form, a muscle imbalance, the consistent overload on your knees, and the repetitive motion, can make these exercises wreak havoc on your knees. Not to fear, you can still strengthen and shape your glutes with do-able, effective exercise that are easy on your knees.
1. Single-Leg Sit-to-Stand
How to: Stand in front of a bench or chair, hands on hips (a). Lift your left leg a few inches off the ground, so you’re balancing on your right leg (b). Shifting your weight into your right heel and engaging your glutes, slowly lower your body until seated. (c). Still balancing on your right leg, rise back into standing position (d). Do three to five sets of 10 to 12 reps.
2. Air Squat
How to: Stand with feet hip-width apart, toes pointing forward, hands on hips (a). Keeping your knees behind your toes, shift your weight into your heels and engage your glutes to lower your butt back and down towards the ground (b). As you lower your butt, bring your hands forward into prayer position in front of your chest (c). Squeeze your glutes to return to standing position, bringing hands back to hips (d). Repeat for three to five sets of 10 to 12 reps.
3. Straight Leg Clamshell
How to: Lie on a mat on your right side, right arm bent at the elbow to support your head, left hand on your hip (a). Bend your right knee to 90 degrees, keeping your left leg straight (b). Engaging your glutes, lift your left leg into the air, until it is at a 45-degree angle to your right leg (c). Lower back down, tapping the ground, then repeat (d). Repeat for 3 to 5 sets of 10 to 12 reps.
4. Single-Leg Touchdown
How to: Stand upright, left hand on hip, right arm straight (a). Lift your right foot a few inches off the ground, balancing on your left leg (b). Squeezing your glutes, hinge forward at the waist, keeping your back straight and reaching down towards the ground with your right hand (c). Continue to slowly lower until your hand touches the ground, then return to standing (d). Repeat for 3 to 5 sets of 10 to 12 reps.
5. Glute Bridge
How to: Lie on your back on a mat, knees bent at 45 degrees, arms crossed against your chest (a). Squeeze your glutes to lift your hips off the ground, until your torso is in a straight line from knees to chest (b). Lower your hips and butt back to the ground, and repeat (c). Repeat for 3 to 5 sets of 10 to 12 reps.
6. Donkey Kick
How to: Position your body in tabletop position hands under your shoulders, knees under hips, feet flexed (a). Pick your right leg up off the ground, keeping your knee bent, and push back as if kicking someone with your foot flexed (b). Lower your knee back down, without touching the ground, and repeat (c). Repeat for 3 to 5 sets of 10 to 12 reps.
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