Good news. We already know that low impact cardio exercise can give you the same cardiovascular benefits as high impact workouts like running. But did you know the same goes for building lean muscle? Low-impact workouts are great for when you are dealing with back, knee or ankle injuries. There are plenty of low-impact options for your workout that will still give you results. In fact, take the booty for example. There are low impact booty exercises that will give you the same booty you would get from high impact workouts.
You can build a rockin’ booty with low impact booty exercises and wherever you are at in your impact tolerance, you can put together an amazing booty workout.
Yes, your glutes are there for helping you with explosive movements. They were made for jumping and sprinting. But you don’t need those movements to build a strong booty. In fact, building your glutes with low impact exercises can help relieve pain and support a strong back and lower body. Not to mention you will look great too! These 9 low impact booty exercises will give you the rockin’ booty you want. Put 3-5 of them together in a 15 workout a few times per week. You can add the options of dumbbells or resistance bands if you prefer to many of these moves.
Low Impact Booty Exercises | Bottoms Up Kettlebell Reverse Lunge
The Kettlebell is optional. The reverse lunge is efficient with or without.
Bottoms Up Kettlebell Reverse Lunge | Fit Pro
Glute Bridge
A zero-impact way to put all the focus on your glutes.
How To Do a Glute Bridge To Seriously Sculpt Your Butt | Women’s Health
Marching Hip Raise
Building off of the glute bridge, this one adds a one-legged, more focused move.
How To Do a Marching Hip Raise | Skimble
Low Impact Booty Exercises | Chair Squat
The only equipment you need is a chair, talk about low impact booty exercises.
Chair Squat | Sworkit
Step-Ups with Dumbbells
A step or box of any height works. If you have knee pain, don’t use dumbbells and start low.
Dumbbell Step Ups | Bodybuilding
Walking Lunges
Glute and hamstrings will burn the longer you walk. Remember to push up using your heels and keep your upper body strong.
Walking Lunges | Healthline
Low Impact Booty Exercises | Single-Leg Squat
You’ll still get plenty of benefits if you use a chair or the wall to support this move. This is one of those low impact booty exercises that will take some of the pressure off your knees.
How To Do a Single Leg Squat | Very Well Fit
Fire Hydrants With or Without Resistance Bands
Resistance bands are optional, but if you use them, be sure to place them above your knees.
How To Do Fire Hydrants | Popsugar
Deadlifts
This is a great booty move but also a full-body exercise.
