Glute Exercises You Can Do With Bad Knees

Mid adult woman exercising

Finding the right exercises can be a challenge with bad knees. Exercises that involve bending the knee or kneeling can cause pain or lead to further injury of the joint. If you do have bad knees, don’t let that keep you from working out. You can perform many exercises in positions that won’t strain your knees, especially exercises that target your glutes.

Strengthen With Supermans

Supermans strengthen your glutes as well as your back and shoulders. Lie face down on the floor with your arms stretched straight out over your head. Rotate your arms so your palms are facing in. Contract your glutes and back to lift your arms and legs off the floor. Hold for two to three seconds. Lower and repeat 10 to 15 times.

Build With Bridges

To perform a glute bridge, lie face up on the floor with your knees bent and your feet flat on the floor. Your feet should be shoulder-width apart. Tighten your abdominal muscles and rotate your pelvis up toward your chest so your back is flat on the floor. Keeping your abs tight, squeeze your glutes and lift your hips off the floor. Raise your hips until your knees, hips and shoulders are in line. Relax your glutes and lower back to the floor. Repeat 10 to 15 times. This exercise strengthens your abs, glutes and hips.

Add Definition With Abductions

Try side-lying hip abductions to specifically target your gluteus medius muscles on the outside of your glutes. Lie on your right side with your bent right arm under your head. Rest your left arm along your left side. Your shoulders, knees and feet should all be stacked one on top of the other. Your top shoulder, hip, knee and ankle should be in a straight line. Contract your left glutes and lift your left leg straight up until the hip joint is between 30 and 45 degrees. Do not allow your hips or knees to rotate during the movement. Relax your glutes and lower your leg. Repeat 10 to 15 times and switch sides.

Tips and Precautions

Complete one to three sets of each exercise two or three times a week. Always allow at least one day between sets for the muscles to recover. Focus on proper form during the exercises. This will protect your low back and ensure that you’re really targeting your glutes during each repetition. Check with your doctor before beginning any exercise routine, especially if you have injuries or joint issues.