Let’s face it. It’s hard enough to find the time and motivation in a day to work out or do some physical exercise, even though we all know it’s crucial to living a healthy lifestyle. But when you have specific physical restrictions, such as having bad knees, working out seems next to impossible to do. Well, thankfully, there are plenty of exercises you can do that specifically target your glutes without putting any stress or pressure on your knees.
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Disclaimer: Depending on knee mobility, some of these exercises make not be suitable for you. If you start to feel pain when doing any of these exercises, stop immediately. Always check with your physical therapist what movements are appropriate for your knees.
6 Glute Toning Exercises for People with Bad Knees
1. Partial Squat
Doing standard squats using full range motion can put a lot of pressure on your knees. But a partial squat keeps your knees protected and there’s minimal bending involved. To execute, stand a foot away from a chair with your feet hip-width apart. Then, slowly lower yourself halfway down to the chair while keeping your abs tight. Make sure your knees stay behind your toes. Do 12 repetitions and three sets of this exercise.
2. Glute bridge
Lie down on your back with your knees bent and your spine in neutral position. Make sure your feet are firmly placed on the floor. Then, drive your feet into the ground and lift your hips by squeezing your glutes. Hold for a second at the top and then come down slowly. Do ten repetitions and three sets.
3. Stiff leg deadlift
This exercise is perfect for shaping your glutes and working your hamstrings with minimal leg movement. To perform, stand with your feet hip-width apart. Grab a barbell or dumbbell weights that you are comfortable with. Then, bend forward at the hips while keeping your chest high, abs tight and knees slightly unlocked. Allow your back to round slightly as you descend and when you feel a good stretch, carefully reverse the motion until you reach the top position.
4. Glute kickback
Start by kneeling on the floor or on an exercise mat with your arms extended in front of you. Feel free also to place a towel under your knees for added cushioning or even use an exercise ball to take the pressure of your knees entirely. Then, lift your right leg until your hamstrings are in line with your back. Contract your glutes while performing this exercise and hold at the top for a second. Return to the starting position and repeat the process with your left leg. Alternate legs until you complete this eight times on each leg, and three sets in total.
5. Lateral leg raises
This simple exercise is also knee-friendly, but it works wonders for your glutes. To start, get down on your hands and knees with your palms flat on the mat (or towel), shoulder-width apart. Remember to put a towel under your knees if you need that additional cushion. Then, while engaging your abs, slowly raise and straighten one leg up to the side until it’s in line with your hip. Hold for several seconds and lower your leg back to starting position. Repeat this exercise 8 times and then do the other leg. Do three sets in total.
6. Hip Abduction
Hip dominant exercises are very effective for working the glutes and are safe on the knee. Hip abduction is one of those exercises, and it’s simple to perform. Start by lying on your side with your knees on top of each other. Then, lift your top leg while keeping your knees straight with your foot pointing forward. Raise it as high as you can without rocking hips and then hold at the top before lowering it back down. Do this 12 times and switch to the other side to do the other leg. Perform three sets in total.
Conclusion
There you have it, exercises to tone your glutes without having to worry about your bad knees. When there’s a will, there’s a way as they say. Now you know that if you’re determined to include exercise in your daily life, it’s possible to make that goal happen even when it seems that a physical hurdle like having weak knees may prevent you from doing so. Also, make sure you stretch before and after doing these exercises.
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Clarisse is a health and fitness advocate. She’s an avid runner who has completed both a half-marathon and a full-marathon in the past. She also prides herself on following a healthy diet, and she enjoys sharing her knowledge of healthy tips & tricks as a contributor writer here at The Hearty Soul.
*Article originally appeared at The Hearty Soul.
