Let me tell you a secret: Squats and lunges are not the magic ingredients for getting a better butt. Yes, they’re both *great* lower-body exercises that recruit tons of muscles, but they aren’t the be-all and end-all of boosting your glutes. That’s great news if you have knee pain, because you can do all these booty-blasting moves without worrying about bugging your knees. (Must-read: 4 Reasons Why You Have Pain Behind Your Knee)
Just follow along with celeb trainer Jeanette Jenkins of the Hollywood Trainer Club for the ultimate butt workout that you can do if you have knee pain—or just want to build muscle in that booty. (Want to spread the burn beyond the booty? Try Jeanette’s total-body toning dumbbell workout too.)
How it works: Do each move for the number of reps indicated and then repeat the circuit two to three times. Watch the video for full move demos and form tips from Jeanette.
Butt Burner Toe Tap
A. Stand with feet together and sit back into a quarter squat.
B. Shift weight into left foot and tap the right foot backward, then back to center, then out to the side, then back to center, while keeping left leg bent and pumping arms as if running.
Original Article: The Best Butt Exercises for Knee Pain—No Squats or Lunges Included