Exercising to strengthen your glute muscles can be challenging if you’re experiencing knee pain. But don’t worry, there are ways to work around it without using time or money as excuses. You can easily perform these Knee Pain Free workouts at home, without the need for equipment, while taking care of your knees.
What are the glutes?
The glutes are a group of three muscles: gluteus maximus, gluteus medius and gluteus minimus to make up the gluteal region, the strongest and longest muscle group in your body.
What is the relationship between building your glutes and enhancing your knee functions? Why is it important to strengthen your glutes for better knee health?
Your knee is primarily the hinge joint designed to move forwards and backwards. However, it can also move from side to side and in rotation. One major glute muscle that helps control these movements is the gluteus maximus muscle. When the gluteus maximus muscle is not functioning correctly, knee movements become problematic, and pain can result over time.
Let’s discover the 5 Best Knee pain free workouts that are gentle on your knees and help alleviate knee pain.
The best 5 workouts for your glutes with knee pain-free
1. The number one best glutes workout is the fire hydrant exercise.
Benefits of the fire hydrant exercise
Strengthen and tone your glutes and core without knee pain
improve your posture and reduce your back pain
Improve your hip and knee movement
Give an excellent shape to your butt, a rounded and peach-like appearance
Stabilising your hip resulted in fewer injured
Tips for the fire hydrant exercise
Place your hands under your shoulder
Place your knee under your hips
Lift your knee away from your body at a 45-degree angle
Keep the 90-degree bend in your knee
Keep your back flat during exercise
3 sets of 10-20 Reps for each side
2. The number second-best glutes workout is the reverse leg raise exercise.
Benefits of the reverse hyperextension exercise
Developing glutes and hamstring muscles without knee pain
Tone your glutes and back muscle
Strengthen your lower back
Improve your posture
Improve your lower back pain
Tips for the reverse hyperextension exercise
Flex your upper back
Extend your butt until your body is in a straight line
Focusing on your glutes activated and isolated.
Extend your bottom for 3-4 seconds and repeat
3 sets of 10-20 Reps for each side
3. The number third-best glutes workout is the donkey kicks exercise.
Benefits of the donkey kicks exercise
Give you excellent stability and toning for your butt
Targeting your gluteus maximus, which is the largest of your glutes muscle
Working out for your core and shoulders
Isolating your biggest glutes muscle
Improve stabilising your core muscle
Tips for the donkey kicks exercise
Your hands stacked under your shoulder
Your knee under your hips
Keep your back flat
Tuck your chin slightly
Keep the 90-degree bend in your knee
Raise your knee until your back starts to arch.
3 sets of 10-20 Reps for each side
4. The number fourth-best glutes workout is the Glutes bridge exercise.
Benefits of the glutes bridge exercise
Suitable for people who have knee pain, back pain, or hip pain
No pressure on your lower back
Targeting your butt
Strengthening your core stabiliser muscle and contributing towards flattening your tummy
Have a more muscular back
Tips for the glutes bridge exercise
Flattening your lower back and abdomen into the floor
Your feet flat on the ground
Keep your arms at your side
Raise your bottom to keep a straight line from your shoulder to your knee
Hold for 2-3 seconds and return to the starting position
3 sets of 10-20Reps
5. The number fifth-best glutes workout is the clamshell Exercise.
Benefits of the clamshell exercise
Strengthening and engaging both gluteus Medius and gluteus maximus
Improving the stability of your hip
Stabilising your pelvis muscles
Strengthening your inner and outer thigh
Improving your core muscles
Tips for the clamshell exercise
Keeping your feet touching together
Do not move your bottom leg off the floor
Steady your whole-body frame
Put your upper arm onto your butt to concentrate on your muscle working out.
3 sets of 10-20 Reps for each side
It will require around 30 minutes to finish these buttocks exercises, performing 3 sets of 10-20 repetitions each. If you commit to doing them three times a week for a month, you’ll be pleasantly surprised by the progress you’ll achieve.
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