Top 5 Glute Exercises For Knee Pain

1. Side-lying leg lifts: This exercise targets the gluteus medius and minimus, which help stabilize the hips and knees. Lie on your side with your knees bent and stacked. Keeping your hips square, lift your top leg up towards the ceiling, feeling the squeeze in your glute. Lower down with control and repeat for 10-15 repetitions on each side. wwww.vissco.comSidelying leg lifts
2. Frog bridge: This variation of the traditional bridge exercise is gentler on the knees. Lie on your back with your knees bent and feet flat on the floor. Keep your heels together and toes pointed outwards. Press your hips up, squeezing your glutes at the top. Hold for a few seconds before lowering back down. Repeat for 10-15 repetitions. dowen.wikipedia.orgFrog bridge
3. Clamshells: This exercise strengthens the gluteus medius and minimus while keeping your knees bent. Lie on your side with your knees bent and stacked. Keeping your feet together, open your top knee up towards the ceiling while keeping your hips stacked. Hold for a few seconds before lowering back down. Repeat for 10-15 repetitions on each side. windowwww.hingehealth.comClamshells exercise
4. Single-leg Romanian deadlifts: This exercise strengthens the hamstrings and glutes, important for knee stability. Stand on one leg with your other leg slightly bent behind you. Hold a weight in each hand (can use water bottles or dumbbells) and slowly hinge at your hips, lowering the weights towards the floor. Keep your back straight and core engaged. Lower as far as you can comfortably go without rounding your back, then press through your heel to return to standing. Repeat for 10-12 repetitions on each side. blog.alomoves.comSingleleg Romanian deadlifts
5. Glute bridges with band: Adding a resistance band around your thighs during glute bridges increases the challenge without putting extra stress on your knees. Loop a resistance band around your thighs, just above your knees. Lie on your back with your knees bent and feet flat on the floor. Press your hips up, squeezing your glutes at the top. Hold for a few seconds before lowering back down. Repeat for 10-15 repetitions. theslouchpotato.comGlute bridges with band

Remember, it’s crucial to listen to your body and stop any exercise that causes pain. If you have any pre-existing knee conditions, consult a healthcare professional before starting any new exercise program.