Tip Two Glute Exercises for Knee Health Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Two Glute Exercises for Knee Health Wait butt exercises for healthy knees Yep Here' s why and how to do these movements by Dan Chavez April 8, 2018September 22, 2022 Tags Mobility, Tips, Training When it comes to knee pain, most lifters will scrutinize the muscles surrounding the knee joint. This makes sense because the quadriceps and hamstrings do play a significant role in knee health. But the culprit might actually be located further from the knee. Specifically, the gluteus maximus and gluteus medius. The gluteus maximus and the posterior muscle fibers of the gluteus medius are responsible for abducting (away from the midline) and externally rotating the hip joint. Likewise, they both aid in resisting adduction (towards the midline) and internal rotation. Weak glutes may force knee valgus (inward knee collapse), creating mechanical dysfunction and eventually pain. These paradoxical exercises can help prevent and potentially eliminate knee pain. There are several variations of lateral walks, like placing a band around the knees or ankles. However, researchers found that by placing the band around the forefeet, gluteal activation was higher compared to placing the band around the ankles or knees. This is because in addition to resisting adduction, your feet will have to resist inward rotation. Start by placing a short band around your forefeet (balls of your feet) and taking a hip-width stance. Slightly bend at the knees and hinge at the hips until your torso is about 30 to 45 degrees. Begin taking side steps that are a few inches wide while keeping the feet forward and resisting knee collapse. Start with 10 steps in each direction for 2-3 sets. There are many hip thrust variations, but I prefer the double band hip thrust. First, band resistance increases towards the end range of motion or the top of the movement. That's where the glutes activate the highest – at deep hip extension. Second, placing a short band around the knees increases maximum voluntary isometric contraction of the gluteus medius by encouraging external hip rotation (driving the knees out). Begin seated on the floor with your back against a bench. The bottom of the shoulder blades should rest just above the bench. Most people will have to sit on a box or weight stack to reach this position on a traditional bench. Place a long band across your hips, anchored either to a rack or pair of dumbbells. Place a short band around your knees. Extend your arms across the bench for increased stability. Bend your knees at 90 degrees and set your feet about shoulder-width apart. Inhale deeply, exhale all the air out, and contract your abs. Execute by tucking your chin, driving through the heels, and squeezing the glutes hard at the top while simultaneously driving the knees out. Return the hips to just above the floor, right before losing tension, and repeat. Do 2-3 sets of 10-30 reps. Cambridge EDJ et al. Progressive Hip Rehabilitation: The Effects of Resistance Band Placement on Gluteal Activation during Two Common Exercises. Clin Biomech (Bristol, Avon). 2012 Aug;27(7):719-24. PubMed. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The 10 Most Overrated Workouts and Diets We ask our experts what training method or diet trend is the most overrated. They don't hold back. Let the butt-hurt begin. Bodybuilding, Dietary Myth Busting, Powerlifting & Strength, Training T Nation January 31 Training Step-Up For Muscular Development Want to learn how to build mighty legs without squats? Then it's about time you step-up! Bodybuilding, Legs, Training John Paul Catanzaro November 14 Training Tip Do Hand Walkouts for Ab Strength You can do this challenging core obliterator anywhere. Here's how. Tips, Training Ben Bruno March 4 Workouts Shredded in Six Weeks That is Forget those three-month diet plans. If you have six weeks and an ounce of discipline, you can get in awesome shape. Here’s how. Fat Loss Training, Training Erick Minor September 23