If you want to strengthen and sculpt your glutes without putting extra strain on your knees, this workout is for you! These exercises focus on glute activation, strength, and endurance while keeping your knees happy and pain-free. Let’s get to work!
Workout Plan
Perform 3 rounds of the following exercises, resting 30 seconds between movements.
You'll need dumbbells, resistance bands, and ankle weights. Here's where you can get them.
1. Deadlifts (with Weights)
Reps: 12-15 Tip: Keep a slight bend in your knees and hinge at the hips as you lower the weights. Keep your core engaged and squeeze your glutes at the top.
How to do it:
Stand with feet hip-width apart, holding a dumbbell in each hand.
Hinge at the hips, lowering the weights toward the floor while keeping your back flat.
Engage your glutes as you return to standing.
2. Single-Leg Deadlift (Keep One Foot on Floor or Lift Leg)
Reps: 10-12 per leg Tip: Keep your movements slow and controlled to improve balance and glute engagement.
How to do it:
Option 1: One Foot on Floor
Start with feet together, holding dumbbells in each hand.
Step back with one foot, ball of foot on the ground. Keep your weight on your front foot.
Hinge forward, lowering the weight toward the floor.
Keep your back flat and hips square.
Return to standing and switch sides after a few reps.
Option 2: One Leg Lifted
Start with feet together.
Extend one leg behind you. Hold one weight in the opposite hand.
Raise your back left off the ground as you hinge forward, lowering the weight toward the floor.
Keep your back flat and hips square.
Return to standing and switch sides after a few reps.
3. Standing Kickback (with Resistance Band)
Reps: 12-15 per leg Tip: Keep the movement small and controlled to feel the burn in your glutes.
How to do it:
Stand with feet hip-width apart, resistance band around your ankles.
Shift weight to one leg and kick the opposite leg straight back.
Squeeze the glute at the top and lower slowly.
Repeat on the other side.
4. Side Walks (with Resistance Band)
Reps: 20 steps in each direction Tip: Stay low in a slight squat position to maximize glute engagement.
How to do it:
Place a resistance band around your thighs or ankles.
Step sideways, keeping constant tension on the band.
Take controlled steps and avoid letting your knees cave inward.
5. Glute Bridge (with Resistance Band and Weight on Hips)
Reps: 15-20 Tip: Press through your heels and squeeze your glutes at the top for maximum activation.
How to do it:
Lie on your back, knees bent, feet flat, resistance band above knees.
Place a dumbbell on your hips.
Press through your heels and lift your hips up.
Lower with control and repeat.
6. Clamshells (with Resistance Band)
Reps: 12-15 per side Tip: Keep feet together and move only from the hip.
Option 1 (Elevated Hips):
Lie on your side, resistance band above your knees.
Lift your hips off the floor, supporting your weight on your forearm.
Keep your upper body lifting toward the ceiling.
Open your knees apart like a clamshell, keeping feet together.
Lower slowly and repeat on the other side.
Option 2 (Hips on Floor):
Lie on your side, resistance band above your knees.
Keep hips on the floor but maintain a strong core - don’t let your chest sag.
Open your knees apart like a clamshell, keeping feet together.
Lower slowly and repeat on the other side. Reps: 12-15 per side Tip: Keep feet together and move only from the hip.
How to do it:
Lie on your side, resistance band above your knees.
Keep feet together and open your knees apart like a clamshell.
Lower slowly and repeat on the other side.
7. Fire Hydrant (with Leg Weights)
Reps: 12-15 per leg Tip: Keep your core engaged to prevent arching your back.
How to do it:
Start on all fours, with leg weights secured.
Lift one knee out to the side while keeping the rest of your body still.
Lower back down with control.
Repeat on the other side.
8. Donkey Kicks (with Leg Weights)
Reps: 12-15 per leg Tip: Focus on slow, controlled movements and don’t let your lower back take over.
How to do it:
Start on all fours, keeping your core tight. You can either stay on your hands or drop down to your elbows.
Kick one leg straight up behind you, squeezing your glute at the top.
Lower with control and repeat.
BONUS: Standing Kickback (with Leg Weights)
Since you have the leg weights on, let's finish with a bonus round of standing kickbacks.
Reps: 12-15 per leg Tip: Keep the movement small and controlled to feel the burn in your glutes.
How to do it:
Stand with feet hip-width apart, leg weights secured.
Hold onto a chair for balance.
Shift weight to one leg and kick the opposite leg straight back.
Squeeze the glute at the top and lower the leg slowly.
Don't let your upper body move. The only thing that should be moving is the working leg.
Repeat on the other side.
Final Tips:
✅ Keep your core engaged throughout every exercise.
✅ Breathe properly—exhale during exertion (when lifting or kicking).
✅ Avoid momentum—move slowly for better muscle engagement.
✅ Stretch after your workout to prevent tightness.
🔥 Try this workout and feel the burn! Let me know how it goes in the comments! 🔥
Stay Consistent!
Incorporating these knee-friendly glute exercises into your routine will help you build strength, improve stability, and reduce knee strain - all while sculpting your glutes! Consistency is key, so stay committed and listen to your body. If you enjoyed this workout, share your experience in the comments and let me know which move was your favorite! Keep working hard and taking care of your body - your glutes will thank you!
Stay strong!
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