Bad Knees? Strenghten Your Glutes

Jessica Smith
by Jessica Smith
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While squats and lunges are great for the glutes, they may not always feel so good on your knees. In this quick workout video, I share some of my favorite knee-friendly, equipment-free ways to strengthen your backside—you won’t even have to do a single squat or lunge.

Exercise and weight loss are wonderful ways to keep your knees healthy. Stick with the exercises that work best for your body to stay active and keep your knees happy.

Be sure to keep an eye out for my “workout” partner, my puppy Peanut, in this video. (Do you work out with your pets at home, too?)

Did you try the moves? Let me know which one was your favorite in the comments below.

Note: Not all exercises are suitable for everyone. If you are working with a specific knee injury, be sure to get your doctor and/or physical therapist’s approval before attempting this workout. If you suffer from knee pain regularly, be sure to consult a professional for an expert diagnosis.

About the Author

Jessica Smith
Jessica Smith

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit to learn more about her fun, results-driven programs for all levels of exercisers.

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8 responses to “Bad Knees? Strenghten Your Glutes”

  1. Avatar Christina says:

    Obviously she does not have bad knees. They very first exercise starts on your hands and knees! Ugh.

    • Avatar Donna says:

      This exercise can be done in a more verticle position. Place your hands on the seat of a kitchen chair or something of similar height. The object is to engage your glutes in the same motion as seen in the video. You don’t have to be on hands and knees to accomplish this. Good Luck!

  2. Avatar Shamika says:

    Not bad at all, I was concerned about the first exercise but it didn’t hurt at all.

  3. Avatar TekkieChikk says:

    I love her workouts… I don’t feel like a failure! While I don’t have bad knees, lunges are really difficult so rather than try something I’m not going to like or want to do, I like her alternative exercises. And I love Peanut 🙂

  4. Avatar Mary says:

    What is the name of this exercise so I can put it on my fitness pal to count towards my calories

  5. Avatar karen fuller says:

    I found the exercise to be easy an my knees with the use of a pillow the group I just signed up with is to hard for me. its too fast and no explaining ,im glad I found this video and hope to find more, with Jessica.

  6. Avatar Healthy says:

    It is a start. Awesome and Thanks

  7. Avatar ruralmama says:

    I really love the clam shells, I feel like a lot of different lower muscles activate while doing them.
    Are the bridges as effective with the lower foot flat on the floor instead? I feel like I’m not getting full range of motion with my upper leg with only my heel touching the floor.

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