How do you work your glutes without putting strain on your joints and bones? That's a question I had recently when a foot injury sidelined me from my usual weight training. Weighted glute exercises like squats, bridges, and lunges require thrusting and pushing, which can place stress on the bones of your feet and knees. (Note: in a non-injury situation, weightlifting actually improves bone density and health.) With my usual glute routine out the window, I found myself starting from scratch and looking for butt workouts done on the mat, with a minimum of squats and lunges, and definitely no jumping or fast movements.

I don't work with a trainer, so my workouts are relegated to workouts and plans I find online and on YouTube. Luckily, that was enough for what I needed here. These eight low-impact, on-the-mat (mostly) YouTube glute workouts are appropriate for just about any fitness level, whether you're a beginner, recovering from injury, or simply don't have the room or equipment for a more intense workout. Put your squats and jump on hold for now and get your glutes firing with these unique, creative YouTube butt workouts.