Do squats hurt your knees? A trainer says to try these four moves instead

If squats hurt your knees but you want to build stronger glutes, there are four alternative moves that you can try instead.

Personal trainer Stacey Roberts, aka Fitness_momness on Instagram, has created a 20-minute home workout to strengthen the lower body without putting pressure on your knees.

Stacey publishes free daily home workouts for her 952,000 Instagram followers, and also has the Fitness Momness app for on-demand exercise classes.

In this knee-friendly workout, she recommends doing three sets of 12 reps, with one minute of rest in between each set. Finish all three sets of a move before you move onto the next. All you need to get started is a pair of dumbbells.

How to do this no-squats glute workout

Why are strong glutes important?

The role of the three gluteal muscles in your butt is to help your body stay upright, move forward and back, and support pelvic alignment.

Having stronger glutes is important for better hip extension and other pelvic, hip and core movements. The glutes can also help distribute load through the lower body, assist with posture and, when in good condition, aid in reducing back and hip pain.

Because the glute muscles also create stability in the pelvis, weak glutes can cause muscular imbalances in the knees and further up the legs. If you prioritize glute-building exercises you can lower the chance of developing knee issues.

The glutes help with forward propulsion during walking and running, and are vital for acceleration, jumping and heavy lifting. If you suffer from weak gluteal muscles, you may find it harder to walk, run, jump and lift—all essential functional movements that are an indicator of overall health and fitness.