Top 6 Standing Glute Exercises To Help Knee Pain
This 10-minute bodyweight workout [YouTube] is a great option if you’re at home with no equipment. It includes exercises that target all aspects of your glutes, like squats, lunges, and kicks.
Sample Bodyweight Glute Workout:
- Squats: 3 sets of 12-15 reps
- Lunges: 3 sets of 10 reps per leg
- Fire Hydrants: 3 sets of 15 reps per leg
- Glute Bridges: 3 sets of 15 reps
- Donkey Kicks: 3 sets of 15 reps per leg
Weighted Workout:
If you have dumbbells or weights at home, you can add them to your glute workout for an extra challenge. Here are a few exercises you can try:
- Weighted Squats: 3 sets of 10-12 reps
- Bulgarian Split Squats: 3 sets of 8-10 reps per leg (hold dumbbells in each hand)
- Romanian Deadlifts: 3 sets of 10-12 reps (hold dumbbells in each hand)
- Hip Thrusts with Weights: 3 sets of 12-15 reps (place a weight on your hips)
Tips:
- Warm-up before your workout with some light cardio and dynamic stretches to prepare your muscles.
- Focus on form over weight. It’s important to perform the exercises correctly to target the glutes and avoid injury.
- Challenge yourself by increasing the weight, reps, or sets as you get stronger.
- Cool down after your workout with some static stretches.
Remember, this is just a sample workout, and you can adjust it to fit your needs and goals. You can also find many other great glute workout routines online or in fitness apps.