Can’t squat or lunge but still want to work your glutes?

This workout will keep your knees happy but totally burn out your booty.

Yep, that means no squats or lunges!

Even if your knees are A-OK, these alternative glute moves are great for switching up your go-to routine.

In addition to these strengthening moves, you should also add in some aerobic conditioning.

you’re free to even use an under-desk bike to get in some exercise while you work!

Watch the video for full move demos and form tips.

(Want to get your upper body involved too?

Try thisarm circuit workoutnext.)

B.Hinge at the hips to lower dumbbells in front of shins.

verify to keep core engaged and back straight throughout the movement.

C.Lift torso to return to standing.

B.Pulse kick the left leg directly to the side, then return to start.

C.Pulse kick the left leg diagonally back, then return to start.

D.Pulse kick the left leg directly back, then return to start.

That’s 1 rep.

Do 10 to 15 reps. Switch sides; repeat.

Right foot is about six inches behind, balancing on the ball of the foot.

Hold dumbbells in front of hips, palms facing in.

B.Hinge at the hips to lower dumbbells in front of the left shin.

see to it to keep the core engaged and back straight throughout the movement.

Do 15 to 20 reps. Switch sides; repeat.

Glute Bridge

A.Lie face-up on the ground with heels planted and knees pointing up to start.

D.Return to start without touching knee to the ground.

B.Hike the kettlebell backwards between the legs.

C.Thrust hips forward up to standing, swinging the kettlebell forward to about chest height.

D.Let the kettlebell swing back through the legs, hips back, then thrust up to standing again.

Form Tip:Remember, this is not a squat it’s a hip hinge.

There should be minimal bending at the knees.

(Think of sending the butt back versus dropping the butt low.)

Hold a dumbbell in the right hand in front of hip, palm facing in.

B.Hinging at the hips, lower dumbbell to shin height while kicking the right foot back.

Keep hips and shoulders square throughout the movement.

C.Reverse the motion to return to start.