It seems like every booty building workout out there has movements that make you jump up down and all around. Once and a while, a little jumping isn’t a bad idea. However, sometimes the knees need a break. These low impact glute exercises will help you build a booty without wrecking your knees!
Froggy Thrust
Trust me on this one. This one is the king of glute exercises brought to you by the Glute Guy. Toss these into any workout to get a nice little glute pump.
Single Leg Hip Thrust
This one can be done either with bodyweight or with a dumbbell. Practice with bodyweight first, then add some weight when you are ready to bring those glute exercises to the next level!
Pulse Squats
I guarantee this one will give you a burn. I LOVE to superset this exercises with squats, deadlifts, or leg curls. Be sure to stay low so you get maximum results!
Lying Leg Curl
This one is a SERIOUS hamstring burner. Glute exercises will often also incorporate your hamstrings. This one is one for the booty and that nice little curve in the back of your leg.
GHD
Be ready to be challenged with this one!! If you are a newbie to the gym, make sure, at minimum, you have a spotter with you. You might find that going down isn’t too bad, but then you might not be able to get back up!
Curtsy Lunge
This is another one that you can do either weighted or unweighted. If you want to add weight, I recommend using a barbell because the balance will be better than with dumbbells!
Glute Kickback
This is one of the glute exercises that takes some practice. If I were you, I would recommend getting one of these ankle straps so that you aren’t worries about your foot slipping out of the handle. Plus, how can you maximize your booty pump if you are worried about the strap?
Barbell Good Morning
GO LIGHT! This barbell exercise is not one to try and max out on. Slow and controlled movements will work your entire posterior chain to get maximum benefits.
Adductor Band Walk
This one can literally be done anywhere. These are bands that I bring with me whenever I travel because you can get a killer leg workout with just the bands. Get low and keep tension in the legs!
Swiss Ball Hamstring Curl
Last but not least is the swiss ball leg curl! Don’t think that this one is easier than any of the other glute exercises on this list. Keep that core tight for some serious burn!
Wrap Up
The best way to build a booty building workout from these glute exercises is to pick 4-7 exercises and perform each exercise for 3-5 reps for 8-12 reps. Keep mixing up the movements that you use to shock that booty into growth! Comment below your favorite exercise from above!
