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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’ll share some of my favorite knee-friendly, equipment-free ways to strengthen your backside — without having to do a single squat or lunge.

Level: Beginner/Intermediate

Equipment: None (A mat is recommended for hard floors)

Intensity: Moderate

Please note: Not all exercises are suitable for everyone. If you are working with a specific knee injury, 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.

This workout features moves that help to develop strength in the thighs, quadriceps, hamstrings, glutes, calves and core with exercises like:

Warm Up
Quadruped Hip Extensions
Hip Extension Pulses
Pilates Clamshell
Frog Heel Press Pulses
Single Leg Heel Bridge
Crossed Leg Hip Stretch

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

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