Can’t squat? A trainer shares his top three glute-strengthening alternatives for those who experience knee or lower back pain

Woman in red crop top and leggings performing a reverse lunge on a blue exercise mat with a blue sofa behind her and holding two small yellow dumbbells. .

I love a squat. It was one of the first exercises I learned to do properly and it’s still how I track my progress with strength training. If I can hit a heavy weight after a fitness break, I’ve (hopefully) not regressed too much.

But for some people, squats are inaccessible, uncomfortable or simply not enjoyable.