Knee-Friendly Booty Program: Effective Glute Workout With No Squats

When it comes to building a strong, round, and lifted booty, squats are often the first exercise that comes to mind. But what if your knees say «no» to squats? Whether you're recovering from an injury, dealing with chronic knee pain, or simply looking for a more joint-friendly way to sculpt your glutes, we've got you covered.

Welcome to your knee-friendly booty program — a carefully designed glute workout with no squats that’s gentle on the knees, yet highly effective for activating and strengthening your glutes.

Why Avoid Squats?

Squats are a compound movement that engage multiple muscle groups — including the glutes, quads, hamstrings, and calves. However, they also place a significant load on the knee joint. This can cause discomfort or even injury, especially for individuals with:

1. Arthritis or inflammation in the knee joint.

2. Meniscus or ligament injuries.

3. Previous knee surgeries.

4. Poor squat form or muscle imbalances.

If you're experiencing any of these issues, continuing to do traditional squats may do more harm than good. But that doesn't mean you have to give up your booty goals.

Glute Workout With No Squats: Can It Still Be Effective?

Absolutely. The glutes are a powerful muscle group that can be activated in many different ways — not just squats or lunges. In fact, some studies have shown that certain isolated glute exercises can actually lead to greater glute activation than squats.

The key is to focus on exercises that target the gluteus maximus, medius, and minimus while minimizing strain on the knees. This is exactly what the booty workout for knee pain below is designed to do.

Knee-Friendly Booty Workout Routine (No Squats!)

This workout can be done at home or at the gym. No squats, no lunges — just pure glute activation.

1. Hip Raises (3 sets of 12–15 reps)

• Rest flat on your back with your knees bent and feet positioned on the floor, roughly hip-width apart.

• Press down through your heels and raise your hips upward, forming a straight line from your shoulders to your knees.

• Tighten your glutes at the highest point, then gradually and carefully lower your hips back down.

Why it’s effective: This move targets the gluteus maximus while putting zero strain on the knees — making it a go-to for anyone avoiding squats.

2. Quadruped Leg Lifts (3 sets of 10–12 reps per side)

• Begin in an all-fours position, with your wrists under your shoulders and knees under your hips.

• Bend one leg and lift it upward, pressing your foot toward the ceiling.

• Hold for a moment, contract your glutes, and lower the leg slowly back to the start.

Knee-friendly tip: Perform this move slowly and deliberately to maintain joint stability and avoid stress on the knees.

3. Banded Clamshells (3 sets of 15–20 reps per side)

• Lie on one side with your knees bent and your feet stacked.

• Place a resistance band just above your knees.

• Keeping your feet together, raise your top knee while keeping your hips steady and facing forward.

• Pause, then return slowly to the starting position.

Why it works: This exercise activates the gluteus medius, which supports hip alignment and helps take pressure off the knees — especially important for those with imbalances.

4. Standing Glute Kickbacks (3 sets of 12 reps per leg)

• Stand tall and hold onto a wall or sturdy surface for support.
  
  

• With your core engaged, slightly bend the standing leg and extend the other leg straight back.

• Focus on squeezing the glute at the top, then lower with control.

Low-impact benefit: Kickbacks allow you to isolate the glutes while keeping the knees out of the movement entirely.

5. Side-Lying Leg Lifts (3 sets of 15 reps per side)

• Lie on your side with legs extended and stacked one over the other.

• Raise your top leg slowly to about a 45-degree angle, making sure your hips stay aligned.

• Hold for a moment at the highest point, then gradually and steadily bring it back down.

Target area: This move effectively hits the gluteus medius and minimus — perfect for sculpting the outer glutes and building better hip stability.

Tips for Maximizing Your Booty Gains Without Hurting Your Knees

1. Focus on Mind-Muscle Connection. Don’t just go through the motions. Concentrate on squeezing your glutes during each rep.

2. Use Resistance Bands or Light Weights. These can increase intensity without loading the knees.

3. Include Recovery Days. Sore glutes are a good sign — sore knees are not. Give your muscles time to recover.

4. Warm Up Properly. Gentle dynamic stretches, like hip circles and leg swings, prepare your joints and muscles for movement.

5. Work With a Physical Therapist (If Needed). If your knee pain is persistent, get a professional opinion before starting any new workout routine.

Can You Grow Glutes Without Squats?

Yes — and not only is it possible, it can be more effective for some people. Many of our clients at NASSWEAR have achieved serious glute gains by following squat-free programs. The secret is consistency, progressive overload, and proper glute activation.

In fact, by focusing exclusively on glute isolation exercises, you may reduce overuse of dominant muscles (like quads or lower back) and finally achieve the balanced, round booty you've been working toward.

You don’t have to push through knee pain to build the body you want. With the right booty workout for knee pain, you can safely strengthen and shape your glutes — no squats required.

At NASSWEAR, we believe fitness should be inclusive, adaptable, and empowering. That’s why our Booty Programs are designed with every body in mind — including those with joint sensitivity, injury history, or limited mobility.