Having a strong butt is really, really important. That’s because knee pain is often traced back to weak hips and glutes
. So targeting these areas and focusing on strengthening your hips, thighs, and butt can help prevent pains.
Plus…your glutes are involved in almost every athletic activity from running and jumping to plié-ing, dancing, and pulsing. So working on your backside can help lead to improvements in future workouts.
So add any (or all!) of these bodyweight butt moves below to your regular strength routine.
1. Rainbow Down Dog — do two sets of 10 reps on each side
Start in a downward dog position. Shift weight to left and extend right leg to right with foot pointed. Lift right leg up and over, creating a semi-circle, lowering on a diagonal behind left leg. Retrace the circle with right foot. That’s one rep. Do two sets of 10 reps on each side.
2. Figure 4 Bridge — do two sets of 10 reps on each side
Lie on back with knees bent, feet flat on floor with heels a few inches away from butt. Cross right ankle over left knee and spread arms in a low “V” next to body with palms facing up. Press through left heel to lift hips a few inches off mat. Pause, then slowly return hips to mat. Do two sets of 10 reps on each side.
3. Clams With Raised Toes — do two sets of 10 reps on each side
Lie on left side with left arm propping torso up, or extended on floor if that’s more comfortable. Keeping head in line with spine, bend knees forward and lift both feet off floor keeping your torso stable. Rotate right knee up, opening legs, then close right knee and immediately move into the next rep without lowering feet to floor. Do two sets of 10 reps on each side.
4. Crab Extension — do two sets of 10 reps on each side
Start in reverse tabletop position with feet planted on floor, knees bent, wrists below shoulders with fingers pointing away from body. Push through heels, lifting hips in air and reach right arm up and over. Pause, then lower to return to start. Alternate sides with each rep. Do two sets of 10 reps on each side.
5. Ice Skate — continue for 30 seconds, rest, then repeat one more time
Stand on left foot with right foot slightly lifted. Jump as far as you can to the right, landing on right foot, swinging left foot behind body and left hand forward. Reverse the movement, jumping to the left, landing on the left foot with right hand forward. Do as many reps as you can in 30 seconds, rest, then repeat one more time.
Want more booty-sculpting moves? Check out the full list of 50 butt exercises from Crystal Stein, American College of Sports Medicine Health and Fitness Specialist and a Tier 3+ trainer at Equinox in NYC.
—photos courtesy of SELF
—By Bari Lieberman
18 Responses
I have bad knees and I really would not recommend the ski steps. They cane bad knees as you are lowering all your weight sideways onto bent knee. The others I agree with though as I have been doing them in Pilates.
Thanks for this! I’ve been experiencing knee pains these past few months and have tried several routines but didn’t really work out for me. I’ll try these routines and hope for an improvement.
Great if you don’t have bad knees but won’t work for someone with a knee replacement and another knee that’s toast. Also some of these exercises actually will damage knees.
Noooo not the ice skate!! That’s how I injured my knee in the first place! But thanks for posting this anyway for us bad-knee-ers
I looked at this because both my knees are toast, but I’d only be able to do #2 & 3. Disappointed.
Are these people nuts? Do they have a clue what real knee pain is? There is no mention about discussion if your knees have had surgery, or how many surgeries, or review of causes of knee pain.
I can barely walk down stairs, that is the starting point here.
I agree. We already have knee and hip issues. Where are the beginning exercises to help you work towards or maybe never achieving these moves. Im still laughing. My knee said yea! Right!
I could do variations of 1 & 3, but 2,4,5? only if laughing counts as exercise!
These exercises are for people who have no physical limitations. If you notice in the pictures – everyone is in perfect physical form. My fitness pal needs to address exercises that help improve people with physical limitations. I’m laughing. My knees are laughing harder. My arms and shoulders already told me ‘Dont even think about it’s.
You sound kinda lazy. I have bad knees and could easily see doing 1-4 with no modifications. 5 could be done just by shuffling, not jumping side to side. The bottom line is, if you’ve told yourself you can’t do it, then you can’t. You didn’t even give it a shot.
Most likely they aren’t suggesting this for people with any kind of debilitating knee issues
If you have knee issues that are so severe you cannot perform these movements then you should be in physical therapy of some sort.
These would be moves for people who have mild knee discomfort.
Love these thank you!!!
There are beginner exercises for more severe pain, my physical therapist had me do many. For each person it might be different as to why they have knee pain or what is causes the weakness. They had me strengthen my core, glutes, calves and my adductors & abductors to help with the pain. Stretching was key as well! The reformer became my best friend, pilates rocks!! Also massage therapy helped so much in the beginning!!
These are preventive moves, as the title and text say… They are NOT meant to cure knee pain… They are strengthening exercises for your butt and lower back… and add flexibility too…
I agree with this. Everyone is different as to why we have knee pain. I have a partially torn ACL and am opting to not have surgery. 5 weeks of PT and my orthopedist at follow-up recommended a trainer for me who is 14 years with the same injury and no surgery. In her words, abs, butt and quads. These are the key. So, that is what I do. Even with upper body work, I tighten my butt and abs. Anyway, I am completely out of my brace.
I’m seeing a lot of excuses here from knee pain people. I am also a sufferer of a knee injury and am working on strengthening myself so it doesn’t reoccur, so that I can continue hiking mountains.
Get in there and work out, even if it hurts a little, just know your limits.
I have knee pain and when I was was going through physical therapy I had to do squats, leg raises, etc. I was able to recover from experiencing sharp pain when walking up stairs. Everyone is different so may work for some may not work for others. I plan to try these exercises and if it’s too painful I will try something else.
I wish I could do #5, but I know better. That side to side motion with body weight would be the final kiss of death to my very knocked knees. I can’t do jumping jacks either. Sad about that!
shuffle side to side without jumping. You need to think of variations, which isn’t hard to do.