At Home Glute Workout for People With Bad Knees

Why Your Knees Hurt (And How to Actually Fix It)

An effective at home glute workout for people with bad knees has nothing to do with squats or lunges and everything to do with 3 specific movements: the hip thrust, the reverse hyper, and the banded abduction. If you've been told that knee pain means you can't train your lower body, you've been given the wrong advice. The truth is, the reason your knees hurt is likely because your glutes are not strong enough to do their job, forcing other smaller muscles and your knee joints to take on a load they were never designed to handle.

You're probably frustrated. Every fitness influencer online is telling you to squat, lunge, and jump. You try, it hurts, so you stop. You do endless clamshells and donkey kicks you saw in a magazine, feel a little burn, but see zero change in the mirror and your knees still ache when you take the stairs. It feels like you're trapped: either accept the knee pain or accept having weak glutes. This is a false choice.

The problem is called quad dominance. When your glutes are inactive-a common issue from sitting for long periods-your quadriceps (front of thigh) and hamstrings (back of thigh) take over for tasks they shouldn't. In a squat, instead of your powerful glutes driving the movement, your quads pull your kneecap, creating friction and pain. The solution isn't to stop training your lower body. The solution is to wake up your glutes and make them so strong they are forced to be the prime mover. This workout does exactly that by isolating the glutes without putting stressful shearing forces on the knee joint.

The Real Reason Squats Are Making Your Knees Worse

Squats and lunges are not bad exercises. They are simply the wrong tool for you right now. For someone with strong, active glutes and healthy knees, they are fantastic compound movements. But for someone with bad knees and dormant glutes, performing a squat is like trying to drive a car with the parking brake on. You're fighting against your own body's dysfunction, and the knee joint is losing the battle.

The number one mistake people with knee pain make is trying to modify the very exercises that are causing the problem. They do half-squats, use support bands, or reduce the weight, but the fundamental movement pattern-a knee-dominant one-remains. This doesn't solve the problem; it just reinforces the bad habit of your quads doing all the work. You perform 10 painful reps, your quads get a pump, and your glutes do almost nothing. You've just spent 20 minutes making your quad dominance even worse.

The biomechanical advantage of an exercise like the hip thrust is its force vector. In a squat, gravity is pushing the weight straight down, compressing your spine and loading your knees. In a hip thrust, the force is directed horizontally through your hips. Your shins stay vertical, which means there is almost zero stress on the knee joint. The peak tension is at the very top of the movement, exactly where your glutes are at their strongest. It's the perfect exercise to build powerful glutes while giving your knees a complete break.

You now understand the difference between a knee-dominant movement like a squat and a hip-dominant one like a thrust. You know *why* the hip thrust is the answer for you. But knowing this and actually building a program that gets you measurably stronger are two different things. Can you prove your glutes are stronger today than they were 6 weeks ago? If you can't, you're just exercising, not training.

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The 3-Move Knee-Friendly Glute Workout Protocol

This is your complete plan. It's not a random list of exercises; it's a structured, progressive protocol designed to build strength and muscle safely. You will perform this workout 2 to 3 times per week on non-consecutive days, for example, Monday and Thursday. The entire session should take less than 30 minutes.

Step 1: The Foundation - Bodyweight Glute Bridge (Weeks 1-2)

Your first goal is to establish a mind-muscle connection. You need to teach your brain to fire your glutes on command. Lie on your back with your knees bent, feet flat on the floor about hip-width apart. Drive through your heels, squeeze your glutes, and lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees. Hold the peak contraction for 2 full seconds. Don't just go through the motions; feel the glutes doing the work. Your lower back should not be involved.

• Your prescription: 3 sets of 15-20 reps. Rest 60 seconds between sets.
• The Goal: By the end of week 2, each rep should feel automatic. You should feel a deep, isolated contraction in your glutes, not your hamstrings or lower back.

Step 2: Add Load - The Weighted Hip Thrust (Weeks 3+)

Now we build strength. You'll need a couch, bench, or sturdy chair to brace your upper back against. Place your shoulders on the edge of the surface. Your feet should be positioned so that at the top of the movement, your shins are vertical. Place a weight across your hips-this can be a dumbbell, a kettlebell, a sandbag, or a backpack filled with books. Start light. A 15-20 pound weight is a great starting point.

• Your prescription: 3 sets of 10-15 reps.
• Progressive Overload: This is the most important part. When you can comfortably complete all 3 sets for 15 reps with a given weight, it's time to increase the weight by 5-10 pounds in your next session. This is how you force your muscles to grow. Your new goal is to hit 3x15 with the heavier weight. Repeat this process indefinitely.

Step 3: The Support Crew - Accessory Movements (All Weeks)

These two movements target the smaller glute muscles that are critical for hip stability and creating a rounded, full look. Do these after your main hip thrusts.

• Couch Reverse Hyperextension: Lie face down on a couch or bed so your hips are at the edge and your legs are hanging off. Hold onto the sides for stability. Keeping your legs straight, squeeze your glutes to lift your legs until they are in line with your torso. Control the movement on the way down. This hits the glute-hamstring tie-in with zero spinal compression.
• Prescription: 3 sets of 15-20 reps.
• Banded Seated Abduction: Sit on a chair or bench with a resistance band looped around your legs, just above your knees. Keep your feet planted and press your knees outward against the band's tension. Focus on using your side-glutes (gluteus medius) to drive the movement.
• Prescription: 3 sets of 20-30 reps. Use a band that makes the last few reps challenging.

What to Expect (And When Your Knees Will Actually Feel Better)

Progress isn't just about the weight on the bar; it's about how you feel and move. Here is a realistic timeline for what you can expect when you follow this protocol consistently.

• Week 1-2: This phase is about learning. You'll focus on perfect form with the bodyweight glute bridge. You might feel a deep soreness in your glutes you've never felt before. This is a good sign. Your knees won't feel magically better yet, because we are building the foundation. Don't get discouraged. You are rewiring your body's movement patterns.
• Month 1 (Weeks 3-4): You've started adding weight to your hip thrusts. Maybe you're up to 25 or 30 pounds. Your glutes will start to feel firmer. The biggest change you might notice is outside the gym: walking up stairs feels a little easier, or you have less of that dull ache in your knees at the end of the day. This is the first sign that your newly strengthened hips are starting to stabilize your knee joint.
• Months 2-3 and Beyond: This is where the transformation happens. Your hip thrust weight is climbing. You might be lifting 50, 75, or even 100+ pounds. You can see a visible difference in the shape and size of your glutes. Now, for the real test: try a simple bodyweight squat. You will likely find that you can go deeper with less pain. Your body naturally uses your powerful glutes to drive the movement, taking the pressure off your knees. This is the ultimate goal: not just building your glutes, but restoring proper function to your entire lower body.

That's the plan. Two or three workouts a week. Track your hip thrust weight, your reverse hyper reps, and your abduction reps. Every session, you need to know what you did last time to know what to do this time. It's a lot of numbers to remember. The people who succeed don't have better memories; they have a better system.

You read this far. You're serious.

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Frequently Asked Questions

What If I Don't Have Weights at Home?

Start with the bodyweight glute bridge and focus on high reps (20-30 per set) and a strong 3-second squeeze at the top. For hip thrusts, use a backpack filled with books, water jugs, or bags of rice. The key is progressive overload, so consistently add more items to the backpack as you get stronger.

Can This Workout Actually Make My Knees Stronger?

This workout strengthens the muscles that support and stabilize the knee joint. By building strong glutes and hips, you correct the muscular imbalances (like quad dominance) that are often the root cause of knee pain. Over time, this reduces stress on the joint, making it more resilient.

How Soon Will I See Results in My Glutes?

If you are consistent and focus on progressive overload, you will feel a difference in muscle activation within 2 weeks. You will likely notice your glutes feel firmer and stronger within 4-6 weeks. Visible changes in size and shape typically become apparent after 8-12 weeks of consistent training.

What If I Feel This in My Lower Back?

If you feel hip thrusts or bridges in your lower back, it's a sign you are hyperextending your spine instead of using your glutes. Fix this by tucking your chin to your chest and focusing on moving only your hips. Your torso and hips should move as one solid plank.

Should I Ever Add Squats or Lunges Back In?

Yes, potentially. After 3-4 months of consistently strengthening your glutes with this routine, you can try reintroducing bodyweight squats. If they are pain-free, it's a sign your movement patterns have improved. You can then slowly add them as an accessory exercise, but your primary strength-builder should remain the hip thrust.