If you suffer from pain in your knees or joints, it can be tough to find the motivation to exercise for fear of making the problem worse. You might even think that booty exercises are out of the question!
Although exercise might feel daunting if you suffer from bad knees, there are loads of ways you can participate in physical activity to tone and strengthen your glutes and lower body. Not only will these exercises help strengthen, shape, and lift your derriere, but they’ll also help improve your range of movement and general feelings of wellbeing, making everyday tasks a little easier and boosting your confidence.
The butt is made of three gluteal muscles. The gluteus maximus is the most significant and visible muscle used in everyday movements, including sitting and standing. The other two smaller muscles are the gluteus medius and minimus. These deeper muscles help keep the hips strong and stable.
The best booty exercises will target all three of these muscles to help you build stronger muscles and a more toned physique. Beyond vanity, working these muscles will also make everyday tasks more manageable, plus it can improve your balance and overall strength.
Many glute-training exercises include movements that can put a strain on the joints, the knees in particular. Movements such as full lunges and squats might be popular booty exercises, but they’re no fun if you already suffer from bad knees!
In addition to many booty exercises feeling out of reach, people who suffer from knee pain frequently also lack strength in their hips and gluteal muscles, exasperating the pain and leading to overall feelings of weakness.
In fact, hip weakness can often contribute to knee pain. So, as you strengthen the glutes and hips, you might find that the pain in your knees reduces.
Booty exercises for bad knees
Thankfully, there are plenty of workouts that don’t put any strain on the knees or joints. These exercises work to strengthen and tone the glutes, and many can be done on the floor!
Grab a yoga mat and some booty bands, and check out these awesome booty exercises that will make you feel fit and strong without hurting your knees!
This exercise is excellent for strengthening and toning the gluteus maximus and is an awesome core workout. Do 15 reps.
- Lie face down on your mat and spread your arms wide, palms on the floor.
- As you inhale, raise your arms, legs, and chest off the matt.
- Keep your neck long as you stretch through your fingers and toes.
- As you exhale, lower your body back to the ground.
2. Side Clamshells
This exercise tones and strengthens the gluteus medius and minimus. It also helps stabilize and strengthen the knee joint and surrounding muscles.
Complete 12 reps per side.
- Lie on your right side, bending the knees and stacking the hips. Rest your head on your right hand.
- Keeping your feet together, engage your abs, and lift your left leg open at the knee as far as you can comfortably go. The movement should resemble the opening/closing of a clamshell.
- Hold your left leg at the extended position for three seconds, then slowly lower back down.
- After 12 reps, switch to the other side.
3. Glute Bridge
This exercise targets your glutes, quads, and hamstrings. Do 3 sets of 10-20 reps. You could also enhance the movement by trying a clamshell bridge, single-leg bridge, or other bridge variations.
- Lie on your back with your feet approximately shoulder-width apart, knees bent, and your arms by your sides.
- Shift your weight onto your pelvis, then slowly raise your butt off the floor.
- Squeeze your butt as you raise your hips and try not to overextend your lower back.
- Slowly lower back to the floor.
4. Toe Taps
This standing exercise targets all three glute muscles without putting strain on the knees. Do 10 reps on each side, trying to keep your weight on the stabilizing foot for the entire workout, only touching the floor with the raised leg to tap your toes on the ground.
- Stand with your feet together, hands in a fist at the heart.
- Engage your abs as you lower into a quarter-squat (only squat as far as you’re comfortable).
- Move your weight to your right foot, then raise your left foot.
- Stretch your leg out behind you and tap your toes on the floor.
- Bring your leg back and tap your toes by your right foot.
- Stretch your leg to the left and tap the floor.
- Bring your leg back into the center.
We know that working out when you’re suffering from physical pain can be an incredibly daunting task, particularly when the pain is in the parts of the body you’re being asked to move. However, if you neglect your lower body or booty workouts because of bad knees, chances are the pain is only going to worsen as your hip muscles deteriorate; putting added strain on the knees and other joints.
It’s essential to seek the advice of your doctor or physiotherapist if you’re considering exercising with bad knees.
With the right workouts, knee pain can be left in the dust as you rehabilitate and strengthen your body.
The published material expresses the position of the author, which may not coincide with the opinion of the editor.