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6 Moves That Prove You Don't Need Squats to Build Your Best Bum

Low Impact Glute and Bum Exercises For Knee Pain

6 Moves That Prove You Don't Need Squats to Build Your Best Bum

Low Impact Glute and Bum Exercises For Knee Pain
Image Source: POPSUGAR Photography / Kat Borchart

Knee pain is one of the most common complaints for people who work out regularly. Unless you're seeing a physiotherapist who can diagnose the problem and guide your rehabilitation, it's important to be cautious and protect your joints from impact and strain.

If your favourite glute exercises all involve standing, it may be time to take the load off and show your knees some love by hitting the mat while you wait for professional advice. Try one of these six low-impact moves that prove squats aren't the only way to make glute gains!

1 Single-Leg Bridges

Single-Leg Bridges
Image Source: POPSUGAR Photography
  • Lie on your back with your arms at your side to keep you stable while you bend one leg and lift the other.
  • Press your heel into the floor and squeeze your glutes as you lift up your hips off the floor.
  • Slowly lower your body back down, keeping the raised leg off the floor.
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2 Clams

Clams
Image Source: POPSUGAR Photography
  • Lie down on your side with your legs bent at a 45-degree angle and your waist slightly lifted off the floor.
  • Posture your pelvis away from your head (so that you're not curling in). Keep your heels together and lift your top knee to open your legs wide.
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3 Superwomans

Superwomans
Image Source: POPSUGAR Photography
  • Lie face down with your legs and arms extended and your toes pointed.
  • Engage your abs and extend out, lifting your arms and legs toward the ceiling to form a "u" shape.
  • Hold for two to five seconds before lowering back down into starting position.
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4 Lying Hamstring Curls

Lying Hamstring Curls
Image Source: POPSUGAR Photography
  • Lie flat on your back with an exercise ball under your heels. Draw your hips up to get in starting position.
  • With your feet flexed, dig your heels into the ball and use your hamstrings to draw the ball towards your body while squeezing your bum.
  • Keep your hips bridged and your glutes squeezed as you curl the ball in and then roll it back out away from your body.
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5 Donkey Kick Pulses

Donkey Kick Pulses
Image Source: POPSUGAR Photography
  • Get on all fours to start and make sure your hips are stacked over your knees and shoulders over your wrists.
  • Lift your leg off the floor, and while keeping your knee bent and foot flexed, start to pulse your leg up. Imagine you're tapping the ceiling with your heel and remember to squeeze your glutes as you do it.
  • For the next variation keep your posture the same, but this time lift your leg out to the side and start to pulse your leg behind you. Keep your knee level with your body to get as much work out of your glutes.
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6 Hip Bridges

Hip Bridges
Image Source: POPSUGAR Photography
  • Start off lying on your back with your arms by your side and knees bent hip-width apart.
  • Squeeze your glutes tight and slowly raise your hips off the ground, keep glutes clenched as you lower down, and release when your bum hits the floor again.
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