The BEST Glute Exercises To Help Knee Pain
- Glute bridges: This is a great exercise for beginners, as it can be done lying on your back. To do a glute bridge, lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then lower back down.
- Side-lying leg lifts: This exercise is also good for beginners, as it can be done lying on your side. To do a side-lying leg lift, lie on your side with your knees bent and stacked on top of each other. Lift your top leg up off the ground as high as you can without pain, then lower it back down.
- Clamshells: This exercise is good for targeting the gluteus medius, a muscle that helps stabilize the hip. To do a clamshell, lie on your side with your knees bent and feet together. Lift your top knee off the ground while keeping your feet together, then lower it back down.
It’s important to start with a light weight and gradually increase the difficulty as you get stronger. You should also stop any exercise that causes pain.
Here are some additional tips for people with knee pain:
- Warm up before you start exercising.
- Use good form when you exercise.
- Listen to your body and take breaks when you need them.
- Cool down after you exercise.
I hope this information is helpful. Please talk to your doctor or a physical therapist for more specific advice.