5 Butt Exercises That Don't Hurt Your Knees

Knee pain can be incredibly frustrating, especially if you think it prevents you from targeting areas like the glutes. However, there are numerous butt exercises that don’t hurt your knees and effectively work on your lower back. These exercises require a bit of creativity beyond the standard squat. The knees, being the largest joint in your body, are also among the most vulnerable to injury.

This makes maintaining proper form and technique during any workout crucial to knee health. Your whole body needs to function perfectly for your knees to remain pain-free. If you have knee issues but still want to target the glutes, choose exercises that keep your knees stable and require minimal bending, such as deadlifts, cable pulls, and hip thrusts.

Want to know which glute exercises are safest for people recovering from a knee injury? Keep reading!

5 Best Butt Exercises To Boost Your Knee Health

Effective butt workouts for weak knees focus on enhancing glute strength while minimizing joint strain, promoting good support and balance.

Here are the top 5 glute muscle exercises for knee pain that can be effective if practiced consistently:

1. Deadlift

The deadlift is ideal for those with bad knees. According to experts, your knees stay in a gently bent position throughout the workout, meaning they typically aren’t heavily impacted, even if you lift heavy weights.

Stand upright and hold weights in front of you with your arms extended. Bend forward, lowering the weights towards your feet until they reach just below your knees, then rise back up, squeezing your glutes at the top.

Keep your back straight and knees slightly bent the entire time.

2. Fire Hydrants

Fire Hydrants target your gluteus muscles without moving the knee joint. Lift one knee off the surface and move it to the side from a four-point stance.

Lower it back down without touching the floor, keeping it parallel to the ground and bent at a right angle throughout. Squeeze your glute and hold the contraction at the highest point for at least one second. Painful knees can be irritating, but these glute exercises should relieve strain and enhance muscle strength.

3. Kettlebell Swing

Stand with feet shoulder-width apart, kettlebell on the ground in front. Hinge at the hips with a slight bend in the knees and grab the kettlebell with both hands.

Swing the kettlebell backward between your legs, then thrust your hips forward to standing, swinging the kettlebell up to chest height. Allow it to swing back between your legs, then thrust up again.

Remember, this isn’t a squat. The kettlebell swing is a hip hinge, requiring minimal knee bending. Your hips provide the power, so push them back as far as possible while keeping your back straight and core strong.

4. Single-Leg Glute Bridge

Lie on your back with knees bent and feet flat on the ground. Your fingertips should be close to grazing your heels.

Engage your core to press your lower back against the floor. Lift one foot off the ground, tighten your core, and squeeze your glutes as you raise your hips into a glute bridge.

Slowly lower your hips back to the ground. This is one rep. Perform 10 to 12 reps on one side, then switch to the other.

This single-leg move targets your glutes and strengthens your leg muscles without knee bending, making it ideal for those with knee issues.

5. Reverse Lunge

Stand with feet hip-width apart and engage your core. Step back with one foot, landing on the ball of your foot with your heel off the ground.

Hold dumbbells for added challenge. Bend both knees to 90 degrees as you lower into a lunge, keeping your core engaged and hips tucked.

Place your hands on your hips to ensure they stay aligned. Press off the ball of your foot to return to the starting position.

Step back with the opposite foot and repeat. This counts as one rep. Alternate sides, performing 5 to 8 reps per side.

Conclusion

If you’re eager to maintain a full-body fitness routine, don’t let knee issues hold you back. Butt exercises that don’t hurt your knees can effectively strengthen your glutes while minimizing joint strain. Focus on smooth motions, proper form, and controlled movements to achieve your health goals without compromising knee health.

The leg and glute workouts for bad knees mentioned here can be incredibly helpful.