Trainers hail squats as the queen of butt-toning exercises. But if your knees are balky—they pop or grind as you drop into position—squats may be an unsuitable option. That’s okay: The squat queen can lose her crown to these joint-friendly, butt-blasting, derrière-toning moves.
To get the most bang for your butt—er, buck—complete one set through the full program, rest, then repeat one time. Try to do the workout 3 days a week. Although the photos demonstrate the moves with resistance (using Resist-a-Cuffs), start without resistance. This is a tough workout and you can expect some soreness initially; stretch and use foam rolling to massage any sore muscles. When you’re ready to increase the difficulty, try adding some resistance.
2. Side Leg Raise