4 knee-friendly moves to perk up your posterior

Could your posterior use a pick-me-up? If your buns look a little more like toast, consider incorporating butt boosting exercises into your workout. When performed properly, lower body exercises can ease back discomfort, reduce knee pain, enhance athletic performance and even help you fill out your favorite pair of pants.

Target your glutes with these knee-friendly exercises:


Squatting is an activity of daily living, yet many of us do it wrong. Squats get a bad wrap because it is easy to have poor form and as a result, feel the aches and pains associated with them. By focusing on the foundational aspects of a squat, it is easier to graduate onto more advanced versions of this tush toning move. This is best done by practicing your body’s positioning as you sit and stand from a chair.

  1. Start by sitting down on a stable seat.

  2. Now stand up. Did use the arms of the chair for momentum when standing? If so, try it again. Only this time allow your legs to do all the work.

  3. Position your legs about shoulder-width apart, with all of your bodyweight resting in your heels. Tighten your core muscles, push through your heels and elevate your body.

  4. Every time you squat, this is the movement and form to mimic. Maintain heel dominance, joint alignment and good posture with each repetition. Continue this chair squat for 15 repetitions.


Swiss Ball Leg Curls

If you’re short on time but still want a great workout Swiss Ball Leg Curls are for you. This compound exercise targets the glutes, hamstrings, core, calves and quads.

You will need a small-to-medium size stability ball for this exercise

  1. Begin in a supine position with your palms pressed down onto floor.

  2. Place your calves on the stability ball and push through your palms to elevate your hips from the ground. Stay in this position until you feel balanced.

  3. Bend the knees to roll the ball toward you. Both feet should be resting on the surface of the ball at the top of this repetition.

  4. Keep your core tight and hips even as you extend your legs back to the starting position. Repeat 10-12 times.


Reverse Lunges

Lunges target the core, quads, hamstrings and glutes. In order to safely hit these zones without compromising the health of your knee joint, try a reverse lunge. It is very easy to tweak your knees if you move too quickly and carelessly through this exercise. This version of a lunge is sturdier and safer because the front foot is stationary throughout the entire exercise.

Slowly move through each repetition, concentrating on the alignment of your knees and hips.

  1. Stand tall with your feet shoulder-width apart.

  2. Take a step back with your left foot, lowering your body until your right thigh is parallel with the floor. Bend both knees at a 90 degree angle.

  3. Hold for 2 counts then push through your right heel to bring your body back to the starting stance. Repeat 15 times then switch legs.


Lateral Band Walk

Your glutes are comprised of a trio of muscles: the gluteus maximus, medius and minimus. In order to have a well-rounded routine and set of glutes, you must complete a comprehensive routine that hits this entire muscle group.

The gluteus medius and minimus are responsible for hip rotation, leg abduction and pelvic stability, which is an important factor for fighting lower back and hip pain. Get the edge on this holy tushy trinity by practicing a lateral band walk.

  1. Position the resistance band slightly below your knees and stand with your hips stacked above your feet. Maintain pressure on your muscles by separating your legs throughout the entire exercise.

  2. Lower your body into a half squat (about a 45 degree angle) and take a large step to the right. Keep your bodyweight in your heels and your toes facing forward.

  3. Take a small step to bring your left leg close to your right.

  4. Continue stepping to the right for 20-25 repetitions. When completed, repeat this drill in the opposite direction.

If you want to amplify your assets, you need to step up your glute game.

*always consult your physician prior to starting a new workout routine


This article was featured on philly.com