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Here’s How to do Glute Exercises with Bad Knees

Glute Exercises with bad knees

Weak glutes contribute to knee pain and instability. When your glutes are weak or underactive, your knees may collapse inward, putting extra stress on them and leading to injuries like knee pain, IT band issues, and ACL problems.

The good news? Strengthening your glutes can help protect your knees and reduce pain. Keep reading for simple, knee-friendly exercises to strengthen your glutes safely and effectively!

Best Glute Exercises with Bad Knees

Glute exercises are beneficial for individuals with knee issues [1], particularly to strengthen the hips and glutes to prevent or improve musculoskeletal disorders related to the knee.

1. Side-Lying Hip Abduction

2. Glute Bridges

3. Clamshell

4. Hip Circles with Stability Ball

To make this glute exercises for bad knees engaging, try spelling your name with the movement.

Dr. Kristie Ennis, a physical therapist, also recommends these exercises to strengthen and stabilize your knee. They target the gluteus medius and maximus, helping to protect the knee joint and prevent pain.

5. Step-Ups

For this exercise, use a stepper or the bottom of the stairs.

6. Standing Kickbacks

For this glute exercises for bad knees, you can utilize the use of a chair for support if needed.

Switch to the other leg and perform the same motion. This exercise helps activate and strengthen your glutes while being gentle on the knees.

7. Full Superman

8. Standing Fire Hydrants

For this exercise, utilize the use of a chair or a wall for support, if needed. 

9. Wall Sits

10. Hip Thrusts with Resistance Bands

For this glute exercises for bad knees, utilize a resistance band to increase glute activation.

The Connection Between Glutes and Knees

The glutes, especially the gluteus medius [2], are important for knee stability. When the glutes are weak, the knees can collapse inward (called knee valgus), which puts extra stress on the knees.

This can increase the risk of conditions such as patellofemoral pain syndrome or IT band syndrome. Strong glutes help keep the knees in the right position and absorb shock when we move, reducing the risk of knee problems.

In short, strong glutes are key to keeping your knees healthy and stable during activities like walking, running, and squatting.

Glute Strengthening

Glute exercises are important for strengthening the muscles in your buttocks, especially the gluteus medius, which helps reduce knee pain and improve hip and knee health.

The gluteus medius plays a crucial role in stabilizing the pelvis and maintaining proper hip alignment. When the Gluteus Medius [3] is weak or inhibited (e.g., from prolonged sitting or poor posture), it can lead to knee pain and instability because other muscles (like the hamstrings or adductors) take over.

Incorporating glute exercises into your routine can enhance musculoskeletal health and reduce the likelihood of knee injuries.

Knee pain can happen for a few reasons:

Factors To Consider When Choosing Glute Exercises To Do With Knee Pain

When selecting glute exercises with knee pain, keep these factors in mind:

Exercises to AVOID with Bad Knees

Conclusion

Strengthening your glutes is key for knee health, especially with knee pain or instability. Exercises like glute bridges, clamshells, and fire hydrants target the gluteus maximus and medius, helping stabilize the pelvis, hips, and knees.

These moves improve balance, posture, and mobility while preventing injury. Consistent practice with proper form supports long-term knee health and reduces pain.

Strong gluteus maximus muscles are essential for healthy knees. For the best exercises, make sure to check out The Best Gluteus Maximus Exercises now!

Frequently Asked Questions

How do you build glutes if you have bad knees?

To build glutes with bad knees, focus on exercises that don’t put too much pressure on the knees. Good options include glute bridges, side-lying leg raises, and clamshells. These exercises activate the glutes without stressing the knees. Be sure to do them slowly and focus on good form.

Can I do hip thrusts with a bad knee?

Yes, you can usually do hip thrusts with a bad knee, as the exercise targets the glutes and doesn’t heavily involve the knees. However, make sure you are comfortable and don’t feel pain in your knees while doing the movement. If you feel discomfort, try adjusting your position or using a lighter weight.

How to work the glutes without working legs?

To work the glutes without stressing the legs, try exercises that target the glutes while lying down or sitting. Glute bridges and hip thrusts are good examples. You can also do side-lying leg raises and clamshells, which work the glutes without much movement in the legs.

What exercise is OK for bad knees?

Exercises like swimming, stationary cycling, and seated leg lifts are often safe for bad knees. These movements put less stress on the joints while still allowing you to work your muscles. Always check with a doctor or physical therapist before starting a new exercise routine.


1. Ressinka, J. (2015). Getting Back To Exercise Without Pain: The Knee. Recreation, 5(2), 29–35. https://doi.org/10.21486/recreation.2015.5.2.2 

2. Baik, S.-M., Cynn, H., & Kim, S.-H. (2021). Understanding and exercise of gluteus medius weakness: A systematic review. Physiotherapy Korea, 28(1), 27-35. https://doi.org/10.12674/ptk.2021.28.1.27

3. Buckthorpe, M., Stride, M., & Villa, F. D. (2019). Assessing and treating gluteus maximus weakness – A clinical commentary. International Journal of Sports Physical Therapy, 14(4), 655-669. https://pmc.ncbi.nlm.nih.gov/articles/PMC6670060/

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