If your knees hurt, then it is impossible to do all the classic exercises for the buttocks. Squats, lunges - you do it once and then you regret it. At the same time, there is a paradox - strong leg muscles - quadriceps, hamstrings - are very important for healthy knees. But even more important are the gluteal muscles! There are many options for exercises for the buttocks without putting stress on the knees, but in this article we will look at two exercises that will help you not only pump up the buttocks, but also get rid of or reduce knee pain during squats/lunges.
11 Effective Exercises for Legs and Buttocks
Exercises for buttocks and thighs at home (video set)
Training program for girls with an emphasis on legs and buttocks
Gluteal bridge
Leada Malek / Popsugar.com
“The glutes play an important role in stabilizing the knees and helping to strengthen the core,” Malek said.
- Lie on your back with your knees bent.
- Tuck your tailbone and lift your hips, pressing your heels into the floor and squeezing your glutes. Use your hip muscles to move, not your back.
Perform 3 sets of 10 reps with 30-second breaks.
see also
4 Pro Tips to Make Training Easier for People with Bad Knees
Single leg glute bridge
Leada Malek / Popsugar.com
If you're looking for an advanced version of the classic glute bridge, try this exercise. “It’s great for those who have muscle imbalances – one side is more developed,” explains the physiotherapist.
- Tighten your tailbone and, resting the heel of one foot on the floor, lift the other leg up.
- Keep your pelvis level, but use your glutes to move.
Perform 3 sets of 8 reps with 30 seconds rest.
Repeat the same with the other leg. But if you just want to strengthen your sore knee, do the exercise on one side only.
Swing lying on your side
Leada Malek / Popsugar.com
“This exercise targets one of the most important muscles for stability, the gluteus medius,” Malek said. –Although the exercise fully engages the glutes, this muscle is more effective at increasing hip strength, which in turn improves knee stability. Plus, it's a good way to work your glutes without putting any stress on your sore knees.”
- Lie on your side, bend your lower leg at the knee.
- Straighten your upper leg, contracting your quadriceps, move it slightly behind your torso, and pull your toes toward you.
- Use your gluteal muscles to move up and down rhythmically.
Perform 3 sets of 10 reps with 30 seconds rest.
Repeat the same with the other leg. But if you just want to strengthen your sore knee, do the exercise on one side only.
see also
12 exercises that can help with back pain
How to do cardio activity
Aerobic exercise, also known as cardio Aerobic Exercise Definition, Types, List, and Benefits, is exercise in which your body uses oxygen to produce energy. Breathing and heart rate increase, but at the same time there is enough oxygen for the muscles to maintain the given intensity for a long time.
What exercises to do
For people with bad knees, cardio without impact on the joints is suitable: fast walking, exercise on an exercise bike, swimming, water aerobics, climbing stairs. Avoid running and cardio exercises that involve jumping, which are high-impact activities that can aggravate joint problems.
How often can you exercise?
Try to Exercise Can Ease Osteoarthritis Pain to get 150 minutes of aerobic activity per week. For example, you can study for 30 minutes a day, five days a week, and rest on the weekends. Or exercise every day for 20–25 minutes.
If you are desperately short on time, try breaking your workouts into several parts. The main thing is that one segment lasts at least 10 minutes. As your endurance builds, increase your session time to 30-45 minutes at a time.
Hip extension lying on stomach
Leada Malek / Popsugar.com
This exercise increases glute strength and strengthens the hamstrings.
- Lie on your stomach and tuck your tailbone.
- Using your buttocks, lift one leg and lower it slowly.
Make sure that when you lift your leg, there is no deflection in your lower back.
Do 3 sets of 12 reps with 30 seconds rest.
Repeat the same with the other leg. But if you just want to strengthen your sore knee, do the exercise on one side only.
Videos from other trainers
We also offer you several videos from other trainers that will be a great addition to your main classes. Try these videos for slimmer thighs and toned butt without putting stress on your knee joints.
No Squat Booty Challenge (10 minutes)
The YouTube channel Love Sweat Fitness offers short but useful videos for the buttocks without putting stress on the knee joints. Perform their training in 2-3 circles, if 10 minutes seemed insufficient to you:
Also from this series on the Love Sweat Fitness channel:
- 5 Minute Butt Lift: https://www.youtube.com/watch?v=hL02Wv4EmmM
- No Squats Booty Workout: https://www.youtube.com/watch?v=NXLc7ekmUQg
No Squat No Lunge Lower Body Workout (35 minutes)
To complete this program from the channel you will need a fitball and a pair of dumbbells . Planks, leg raises, and simple exercises with a fitball await you. This is a fun workout from Fitness with PJ that will help you get toned thighs and butt without stressing your knees.
No Squat No Lunge Lower Body Sculpt & Tone Legs (18 minutes)
AngieFitnessTV offers a hip and butt workout that takes place entirely on the floor . There are 3 blocks of exercises waiting for you, some of which will require a wall or other vertical surface. The trainer uses weights, but you can exercise without them.
No Squat Butt Workout – Targeting the Glutes (22 minutes)
glute-focused workout takes place entirely on the floor. For beginners, the lesson may seem difficult, but periodic minutes of rest will help you endure the video from beginning to end. No inventory needed.
Do you have problems with your knee joints, but want to effectively train your buttocks and thighs ? Try the suggested programs and you will be able to form slender legs and toned buttocks without putting stress on your knees.
Standing Hamstring Curls
Leada Malek / Popsugar.com
This is an isolation exercise for the hamstrings—strengthening them is important for increasing knee strength and stability.
- Stand straight, place your legs parallel to each other.
- Tuck your tailbone slightly and squeeze your buttocks, then bend one knee.
- Return to the starting position by touching your toe to the floor.
Do 3 sets of 8 reps with 30 seconds rest.
Repeat the same with the other leg. But if you just want to strengthen your sore knee, do the exercise on one side only.
When not to start training
First of all, you should not start training if your doctor categorically prohibits you from doing so. If you are not sure of his qualifications, get advice from several specialists: their opinions may differ.
Before you start training, assess your condition. You should not do Knee Arthritis: Be Cautious During These 5 Exercises if:
- the knee is swollen;
- you feel pain even at rest;
- pain makes you limp;
- the joint feels warm, the skin over it is red;
- the pain lasts more than two hours after exercise and worsens at night.
If such symptoms occur, you should definitely consult a doctor.
Half squat
Leada Malek / Popsugar.com
“Squats are a functional exercise that should be included in any workout if your body allows it,” says Malek. “The half squat is generally an easier option for people with knee pain and strengthens the quads and glutes.”
- Stand straight, place your feet shoulder-width apart.
- Keeping your back straight, do a half squat using your quadriceps.
- Push up, squeezing your quads and glutes.
Perform 3 sets of 8 reps with 30 seconds rest.
Video from Blogilates
Famous YouTube blogger Cassey Ho offers a series of short, effective videos for thighs and buttocks without squats and lunges. All of them are based on Pilates elements and take place in a horizontal position. Exercises can be made more difficult by performing them with weights on your legs. You can combine several workouts from the Blogilates YouTube channel into one program, or repeat one 10-minute workout in 3-4 circles for additional resistance.
Perfect Legs Workout POP Pilates (15 minutes)
5 Best Thigh Slimming Exercises (10 minutes)
Quick Burn Saddlebags Slimdown: Best Outer Thigh (9 minutes)
And also the following videos for ~10 minutes:
- Quick Burn Inner Thigh Workout: https://www.youtube.com/watch?v=SdCx8YYesW4
- Hips Butt & Thighs Super Shaper Workout: https://www.youtube.com/watch?v=HHn-oT3CEF4
- 8 min Bikini Thighs Workout: https://www.youtube.com/watch?v=bEQnmWd4D5E
Squat + calf raise
Leada Malek / Popsugar.com
“This exercise involves jumping, except you don't have to lift your feet off the floor,” the physical therapist explained. “A great option for those who can’t jump but want to achieve full leg extension.”
- Do the same movement as a regular half squat.
- But on the way up - at the top - stand on your toes, squeezing your buttocks and calf muscles.
Perform 3 sets of 12 repetitions with breaks of 30 seconds.
Video by Jessica Smith
Jessica Smith is known for her friendly and engaging coaching style. Its programs can be described as accessible, effective and suitable for a wide range of practitioners. Among her videos, you will definitely find the ideal program for yourself.
30-Minute Knee Friendly Total Body Barre Workout (30 minutes)
This barr workout is done entirely while standing . You will perform ballet exercises near a chair, but without deep squats and lunges. You will also need a pair of dumbbells. A knee-friendly workout will help you work on all the problem areas of your lower body.
The Best Lower Body Exercises for Bad Knees (15 minutes)
The workout is also completely standing and includes a lot of leg raises for the lower body. You will need a chair and a pair of dumbbells .
Thigh Slimming, Inner Thighs, Pilates: Full Length Leg (15 minutes)
The first half of the lesson takes place in a standing position, the second half in a lying position. You don't need any inventory. The class also includes very effective exercises for the inner thigh .
The Best Butt Exercises for Bad Knees (7 minutes)
This short video for buttocks is also completely safe for your knee joints. The lesson takes place entirely on the floor; no equipment is needed.
Calf raise
Leada Malek / Popsugar.com
According to Malek, you need to constantly tone your calves, one of the main muscles that cross the knee joint. It is the calf muscles that are used when pushing off while walking.
- Stand up straight, keep your knees straight.
- Smoothly transition from heels to toes, squeezing your calves.
- Don't go too high to avoid straining your muscles. Hold this position and lower yourself down.
Perform 3 sets of 12 reps with 30 seconds rest.
"Boat"
Leada Malek / Popsugar.com
“This exercise works all the muscles in the back of the body,” Malek explained. “A great option for working your core and hip muscles with control.”
- Lie on your stomach with your arms extended forward. Gently tuck your tailbone.
- Squeeze your glutes to lift your legs and push your shoulder blades back to lift your arms.
- Aim to lift your ribs, but keep your eyes on the ground. Avoid arching your lower back too much.
Do 3 sets of 8 reps with 30 second breaks.
