5 Best Glute Exercises for People With Bad Knees

Frequently, people who run, hike or walk often end up developing pain in and around their knees, which can sometimes be attributed to issues with the person’s iliotibial (IT) band. Decrease your knee pain by doing these easy yet effective glute exercises that target any potential problem areas.

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#1 – Glute Bridge

Wrap the mini band around your legs, just above your knees. Lie on your back on the ground with your arms at your sides, relaxing your upper body. Bend your knees and flatten your feet on the floor. Tighten your core and push from your heels to lift your hips. Lower your hips down to return to the starting position. Repeat the movement.

Glute Bridge

Start with one set of 5 repetitions. The intensity of this exercise is light to moderate, depending on your fitness level.


#2 – Glute Bridge Leg Raises

Wrap the mini band around your legs, just above your knees. Lie on your back on the ground with your arms at your sides, relaxing your upper body. Bend your knees and flatten your feet on the ground. Tighten your core and push from your heels to lift your hips. Lift one leg to kick your foot up. Repeat the movement on the opposite leg.

Glute Bridge Leg Raises

Start with one set of 5 repetitions on each side. The intensity of this exercise is light to moderate, depending on your fitness level.


#3 – Clamshells

Wrap the mini band around your legs, just above your knees. Lie on your side with your head resting on your outstretched, bending your knees. Tighten your core and lift your top knee. Lower it back down to return to the starting position and repeat the movement on the opposite side.

Clamshells

Start with one set of 5 repetitions on each side. The intensity of this exercise is light to moderate, depending on your fitness level.


#4 – Side Leg Raises

Wrap the mini band around your legs, just above your knees. Lie on your side with your legs straight and your head resting on your outstretched arm. Contract your core and lift your upper leg toward the sky, keeping your toes facing forward. Lower your leg back down to return to the starting position and repeat the movement on the opposite side.

Side Leg Raises

Start with one set of 5 repetitions on each side. The intensity of this exercise is light to moderate, depending on your fitness level.

#5 – Leg Raises From Stomach

Lie on your stomach on the ground, with your feet shoulder-width apart and maintaining proper alignment with your head, shoulders, hips and legs. Rest your forehead on your hands. Contract your core and raise one leg toward the sky. Repeat the movement on the opposite leg, alternating legs.

Leg Raises from Stomach

Start with one set of 5 repetitions on each side. The intensity of this exercise is light to moderate, depending on your fitness level.

Give these five exercises a try and see how quickly your knee pain subsides.

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