Toned thighs, no hip dips, and a firm booty are probably part of your body goals this year. But you have one problem…squats and other high-impact workouts usually wreak havoc on your knees.
This could be due to several reasons like poor form, injury or other underlying conditions. The great thing is that you can use tons of other low-impact exercises to build the booty of your dreams without overstressing your body.
So, let’s take a look at some of these exercises and why you should add these safe booty-building routines to your low-impact workout routine.
Why You Should Take Your Booty Workout Serious
- Exercising your glutes helps build up other muscle groups, like those of your thighs and lower back. This helps eliminate hip dips and saddlebags, giving you an overall more balanced and aesthetically pleasing figure.
- Great for weight loss. Your gluteal muscles are a large muscle group and need a lot of calories. Therefore, exercises which involve your glutes are great for weight loss.
- Improves your posture. Strong glutes are essential for maintaining proper posture. Your glutes work together with the muscles of your lower back to straighten your spine and prevent slouching.
- Prevent injury to your lower back and knees. Your glutes are essential muscles for stabilizing your core and knees. Building strong glutes can help prevent injury to your lower back and knees during exercise and while carrying out daily activities like lifting, running, sprinting, and jumping.
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Advantages of Low-Impact Exercises
Building muscle involves progressive overload and muscle hypertrophy, so why bother with low-impact exercises? Well, there are several advantages which low-impact exercises offer.
- Low-impact exercises are safe for almost everyone. They are safer for people with physical conditions that make high-impact exercises difficult. This includes current or past injuries, certain medical conditions, and overweight individuals.
- Injury prevention. Low-impact exercises are great for injury-prone people because they place less strain on the bones, joints, and muscles.
- Less recovery time. Since these exercises place less strain on the body, recovery is typically faster. This means you can safely carry out low-impact routines more often than intense workouts.
- Great for beginners. Low-impact exercises are great for beginners since they’re typically less complicated and physically demanding.
- Focuses on flexibility. Many of these workouts emphasize flexibility more than physical strength or endurance.
9 Amazing Low-Impact Booty Building Exercises
Here are a couple of low-impact booty exercises that should be a part of your routine.
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1. Hamstring Curl – 30 seconds
This exercise targets your hamstrings and glutes, giving you the perfect bubble bottom.
- Start in the tabletop position with your hands shoulder-width apart and your fingers pointing forward.
- Lift your right leg backward, bending your knee and bringing your heel toward your buttocks.
- Slowly straighten your leg by extending your knee until your foot points straight behind you.
- Return to the starting position and repeat the motion with your left leg.
- Repeat this exercise for 30 seconds on both sides.
2. Donkey Kick – 30 seconds
This exercise is similar to hamstring curls but puts more emphasis on your glutes.
- Start in the tabletop position with your hands shoulder-width apart and knees hip-width apart.
- Keeping your knee bent, lift one leg up and back, bringing your heel toward your buttocks and squeezing the glutes at the top.
- Lower the leg back down without touching the ground and repeat on the other side.
- Repeat this exercise for 30 seconds on both sides.
3. Straight Leg Pulse – 30 seconds
Straight leg pulses are great for your glutes, hamstrings, and core.
- Start in the tabletop position on the floor, with your hands directly under your shoulders and your knees under your hips.
- Lift one leg and extend it straight behind you, keeping it in line with your body.
- Begin pulsing your leg up and down in small, controlled movements, focusing on engaging your glutes.
- Repeat this exercise for 30 seconds on both sides.
4. 1-Leg Glute Bridge – 30 seconds
This exercise is considered low-impact but will make you feel the burn.
- Lie on your back with knees bent and feet hip-width apart.
- Lift one foot off the ground and extend your leg at about 30° from the ground.
- Press through your heel of the foot on the ground to lift your hips about half a foot off the ground.
- Squeeze your glutes at the top of the movement before lowering back down.
- Repeat this exercise for 30 seconds on both sides.
5. Donkey Kick Spider Crunch – 30 seconds
This is a variation of the donkey kick routine which helps add a bit of challenge.
- Start in the tabletop position and lift one leg up and back into a donkey kick.
- As you bring the knee forward, crunch it toward your elbow on the same side.
- Extend the leg back out and repeat on the same side before switching to the other side.
- Repeat this exercise for 30 seconds on both sides.
6. High Glute Bridge – 30 seconds
If you enjoyed the 1-leg glute bridges, get ready to step it up a notch with this routine.
- Lie on your back with knees bent and feet hip-width apart.
- Lift your hips as high as possible, focusing on squeezing the glutes.
- Hold the bridge position at the top for a few seconds before lowering it back down.
- Repeat this exercise for 30 seconds on both sides.
7. Kickback – 30 seconds
Kickbacks are easy to do and help you concentrate on exercising the muscles at the back of your thigh and glutes.
- Stand with your feet hip-width apart.
- Shift your weight onto one leg while slightly bending the knee and extending one leg straight behind you.
- Keeping your back straight, hinge forward slightly at the hips.
- Squeeze your glutes and lift your outstretched leg backwards as high as comfortable.
- Lower the leg back down and return to the starting position.
- Repeat this exercise for 30 seconds on both sides.
8. Outer Thigh Lift – 30 seconds
The outer thigh lift is good for exercising your inner and outer thighs, as well as your glutes.
- Lie on your side with legs stacked on top of each other.
- Lift the top leg straight up toward the ceiling, engaging the outer thigh muscles.
- Lower the leg back down without resting it on the bottom leg.
- Repeat this exercise for 30 seconds on both sides.
9. Straight Side Lift – 30 seconds
This is another leg lift that is guaranteed to engage your outer thigh muscles and get rid of hip dips.
- Stand with your feet hip-width apart and your hands clasped together for balance.
- Shift your weight slightly onto one leg while keeping the other leg straight.
- Lift the straight leg directly out to the side, engaging the hip abductor muscles to raise the leg as high as comfortable.
- Slowly lower the leg back down with control, returning to the starting position.
- Repeat this exercise for 30 seconds on both sides.
How To Get the Best Out of Your Bootylicious Workout Routine
Here are a few tips on how to take your routine to the next level.
- Add a bit of a challenge. There’s no reason you can’t add a bit of intensity to your workout with free weights, resistance bands, and exercise balls. Increasing the intensity causes progressive overload and promotes muscle growth.
- Focus on your form. Improper form is more accessible to spot and correct with low-impact exercises since you don’t have to worry about carrying heavy weights or performing complex movements.
- Proper nutrition. Eating healthy is just as important as exercising. The first step is to decide whether you’re building muscle (which means consuming more calories than you use) or aiming at losing weight (which involves burning more calories than you consume).
Irrespective of which side you’re on, your diet should avoid ultra-processed sugars, refined carbs with empty calories, saturated fats, and excessive sodium. Eat nutrient-dense meals with tons of protein and healthy carbs, but remember to pay attention to portion size and calories.
Also, pay attention to your pre- and post-workout meals by supplementing your routine with energy bars, protein supplements, smoothies, and staying hydrated.
- Try out shapewear. Shapewear is a type of form-fitting clothing designed to contour the body temporarily. While it might not be a permanent solution, it will help you early on in your fitness journey by boosting your confidence, supporting your posture, and creating a more streamlined silhouette under your clothes.
- Not warming up properly. Proper warm-ups are just as crucial in low-impact exercises. They reduce the chance of injury, help you practice your form, and get you in the zone before you start your main exercise routine.
- Be patient. Just like any bodybuilding routine, booty workouts take time and consistency. Don’t expect to see noticeable results until about 4-8 weeks, and this can vary depending on body type, workout intensity, rest, and proper technique.
FAQs
- How can I work my glutes without hurting my knees?
Low-impact exercises like glute bridges, donkey kicks, and leg lifts are great ways to build glutes without straining your knees.
- How often should you work your booty?
You can work on your booty 2-3x a week, but don’t forget to leave at least 24 hours in between for your body to recover.
- How do strong glutes help knees?
Strong good help stabilize the knees and prevent injury when walking, jumping, or running.
- How many booty workouts are needed in a day?
Adding one or two booty workouts to your routine is enough for most people. However, for faster results, a dedicated glutes routine like the one in this article is great.
- Why do knees hurt when squatting?
Knee pain when squatting may be caused by several factors, such as poor form, knee injury, or using too heavy weights.
- How do you build your glutes fast?
Building your glutes fast involves a dedicated workout, using the correct form, allowing your body to recover, maintaining a healthy diet, and progressively increasing the intensity of your workout.
Key Takeaways for Building Your Bootylicious Workout
Say goodbye to knee strain and hello to toned thighs and a firm booty. Embrace the journey, focus on proper form, and nourish your body with smart nutrition choices. Whether you’re a beginner or a fitness enthusiast, this booty-building routine is your ticket to a stronger, more sculpted rear view.
