If you frequently run, hike, or walk, knee pain can sometimes be caused by issues with the iliotibial (IT) band. One of the best ways to alleviate this discomfort is by incorporating glute exercises for bad knees into your routine. These targeted exercises can help strengthen the muscles around your hips and thighs, reducing strain on your knees and improving overall stability. Try adding a few of these easy yet effective moves to your workout to help relieve knee pain and prevent it from coming back.
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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
To start the best glute exercises for people with bad knees, 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 best glute exercises for people with bad knees a try and see how quickly your knee pain subsides.
Strong gluteus maximus muscles are essential for healthy knees. For the best exercises, make sure to check out The Best Gluteus Maximus Exercises, here!
