11 Low-Impact Glute Exercises That'll Work That Booty

All will bring that burn.

Fitness trainers share their favorite low-impact glute exercises.
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If you aren’t in the mood to run, jump, or climb, you can still work your booty with a round of low-impact glute exercises. Trainer Ashley Iwanicki says low-impact moves protect your joints and put less strain on your body, but still pack a punch.


Rainbow Leg Lifts

Iwanicki likes this move to target your glutes.

- From tabletop position, reach right leg to back right corner of mat.

- Lift right leg, draw an arch with your leg.

- Lower right foot to back left corner of mat.

- Repeat in reverse.

- Do 3 sets, 12 reps per leg.


Banded Pull Through

Trainer TJ Mentus is a fan of this move.

- Tie resistance band to post.

- Stand facing away from post, band between legs.

- Hinge at hips, band in both hands.

- Create tension, engage glutes for deadlift motion.

- Extend hips to stand.

- Do 3 sets of 15 reps.


Side Stepping

Therapist Dr. Alyssa Kuhn likes this simple exercise for working the gluteus medius.

- Stand. Take a step to the side with right foot.

- Bring left foot to meet it.

- Continue to side step to the right for 60 seconds.

- Reverse.

- Step to the left for 60 seconds.



Trainer Jess Paris Fallick says strong glutes improve your balance.

- Feet shoulder-width apart.

- Keep chest up, hinge hips back, lower down slowly.

- Engage glutes, press into heels to stand.

- Hold dumbbell for a challenge.

- Do 6 sets of 10-15 reps.


Side Squats

Trainer Whitney Berger likes this easy, functional move.

- Start in yoga chair position, arms up.

- Engage abs.

- Step left leg out, bring back to center.

- Step right leg out, bring back to center.

- Go fast for a cardio boost.

- Do 3 sets of 10 reps per side.


Sumo Squats

Berger says this move really brings the burn.

- Step feet wide, turn toes slightly out.

- Knees and toes face same direction.

- Lower hips until knees bend almost 90 degrees.

- Raise back up.

- Hold a weight for a challenge.

- Do 10 to 20 reps.

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Glute Bridge

Trainer Sergio Pedemonte points to an easy bridge to strengthen the glutes.

- Lie on your back.

- Bend knees, feet close to glutes.

- Raise hips up, squeeze glutes.

- Lower hips back down.

- Do 3 sets of 12-20 reps, 30-second break between sets.


Weighted Bridge

For a challenge, trainer Ryan Kennedy suggests adding a weight.

- Lie on your back.

- Bend both knees.

- Draw feet closer to body.

- Place dumbbell or other weight on hips.

- Raise hips up, hold at top.

- Slowly lower hips to ground.

- Do 4 sets of 15 reps.


Elevated Glute Bridge

Pilates pro Jill Harris recommends this move to take pressure off your knees.

- Lie on back.

- Put feet up on wall.

- Form 90-degree angle with knees.

- Press into wall, raise hips.

- For a challenge, lift one foot.

- Lower hips down.

- Do 10-15 reps.



Harris also suggests this side-lying move to target your glutes and hips.

- Lie on side, knees bent, feet together.

- Loop resistance band above knees.

- Press into bottom knee, squeeze heels together.

- Open top knee, lower back down.

- Do 10 to 15 reps per side.


Leg Circles

Harris says this move is ideal if you’re experiencing knee pain.

- Lie on your side.

- Bend both knees.

- Elevate top leg.

- Extend leg, circle it 10 times in each direction.

- Repeat on other leg.

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