15 minute knee friendly booty workout



Have you been looking for a knee-friendly boot workout, but all you find are workout plans that bother your knees? Look no further because I have a gluteal plan for you, and this is coming from someone with arthritic knees. 


Below is the 15-minute knee-friendly booty workout. If you feel that any of the exercises bothers your knees, omit them or modify them

For example, the sumo squat can be executed with a lesser bend in the knee. Go only as far as your knees will let you. You can do sumo squat holds to see if they bother your knee. The up and down movements may cause knee discomfort. Go down and hold the position for 20 seconds or longer and do this exercise two to four times. 

Do this plan two to three days a week with rest days between your booty exercise days.

Free PDF

Download the PDF to take with you to the gym or in your home gym. The instructions for the last exercise are incorrect. Follow the video for the lunge taps below.

15-minute knee-friendly booty workout exercises

Look at the video of each exercise before doing the workout for the first time. 

Two sets of 20 reps. 45 seconds rest between sets

Two sets of 20 reps. 45 seconds rest between sets

Three sets of 12-15 reps. 45 seconds rest between sets 

Two sets of 20 reps. 45 seconds rest between sets

*If you experience knee pain, do not drop down as low.
Two 20-30 second holds. 30 seconds rest between sets

*Do not drop down low if your knees start to bother you.
Two sets of 20 taps. 45 seconds rest between sets.

Extra Exercises 

These exercise can be substituted after mastering the above program

*Stay down throughout the movement. The man in the video does not bring the towel straight back behind him. Move the towel in a straight line back, not to the side.Two sets of 15 reps. 45 seconds rest between sets

Two sets of 15 reps. 45 seconds rest between sets.


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