The BEST Glute Exercises To Help Knee Pain

Knee pain is usually caused by weak glutes. Knee problems like knee arthritis, knee cartilage problems, meniscus injuries, ligament tears, and many other conditions share a common root condition where the glute muscles are relatively weak and cannot properly control the knee joint.

Getting stronger glutes should directly allow the knee to feel better because it will balance out the strength between the glutes and the quad muscles. Balancing out these 2 muscle groups is important because if the quads are too dominant between the 2, then there will be too much pressure on the knee joint. When the quadricep muscles are too strong, then it’s just a matter of time before something hurts in the knee joint area.

Dr. David takes you through exercising your glutes without equipment and all in standing in case you have trouble getting onto your knees.

In case you want to see more glute exercises, check out this video:

Looking for free advice, exercises, and tips for knee arthritis problems? Check out this playlists:
⚡️“Knee Arthritis Pain Help”

⚡️“Knee Pain ACL Injury Help”

⚡️ "Knee Cartilage Help"

⚡️ "Knee Meniscus Help"

⚡️ "Inner Knee Pain Help"

🦵Check out our 28 Day Knee Health & Wellness Boost Program Here:

00:00 Top 6 Standing Glute Exercises To Help Knee Pain
00:52 Standing Glute Squeezes
03:42 Standing Glute Burners
06:42 Standing Baby Squat Holds
09:28 Standing Baby Squats
12:58 Standing Baby Lunge Holds
16:15 Standing Baby Lunge

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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.

Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.

[stinevogt]

one thing psysiotheraptists, chiropractors, manual therapists etc. never talk about is the weight distribution on the feet. If you turn your feet very slightly out and pay close attention to how your weight is distributed in the foot, you will find that if you allow the inner joint of the big toe to take the right amount of weight, keeping the toe straight (if you curl your toes, the inner joints can't do their job properly), the "glutes" automatically wake up, and you can feel the muscles of the inner leg beginning to work much better. I got rid of about 30 years of lower back and knee pain when I discovered this all by myself, and I've been to a lot of therapists who didn't tell me about this.

[lanipowell]

My physical therapist gave me all of your "don't do" exercises for my knees and they just got worse. I'm so glad I found your video. I can't wait to start.

[irenesiriwardana]

I got stuck on a plane on my way to my son with a massive meniscus tear on my right knee At my son's I started watching your video on how to get rid of knee pain. I was on a wheel chair, then on crutches, and now I have got my life back, thanks to your videos. I will try these as well. Thank you so much!

[curiouscat]

I'm starting with glute clenches in my chair while watching this :) Your instructions are so clear and make a lot of sense. I've known as I age (just turned 70 and hurt my knee badly this week) that I needed to improve my glute and core muscles. You are motivating me now - thanks Doc!

[RiniHS]

This tip about glute vs quad strengthening was a life saver when I watched this video 2 weeks back

[emj]

I fell on my hip and was almost healed when my horse kicked my knee (on the outside on my knee). I started physical therapy and did all the exercises religiously. Everything got worse. I think it was because the PT had me exercising my quads. I started getting severe stiffness from quads, calfs, and hamstrings. The physical therapist also told me that I am hypermoble because I crack excessively. Now I am doing water therapy but even THAT physical therapist had me working quads in the pool. Now I am doing way better from doing your exercises. I am able to squat lower and lower everyday. Also, I am at my ideal weight and illiminated all sugar and proccessed foods. Thank you so much for your videos they have helped me more than anything. ❤

[iss]

I had knee pain and back pain and did a lot of PT for both. Nothing really helped. Then just one PT told me the issue was weak glutes. I do glute exercises and no more issues with my knees or back!

[johnrobinson]

These exercises started my road to recovery! I still do them to maintain my glutes. Thanks Doc!

[cathysabo]

Also wanted to add, some of us may even feel less stressed (depending on how much knee damage we already have) by doing these SAME standing exercises, but do them standing in waist high or higher water. I was able to progress with these exercises prior to my total knee replacement. The buoyancy of the water helped lift my legs, where had I been trying to do the same exercises on land, I would have given up. Yeah, I worked less by having the water help, but in the long run, I worked more, cause I kept at it!!

[Julia-hqbu]

A ray of sunshine ☀ Thank you for your knowledge and adding confirmation that it is possible to heal and strengthen a meniscus tear without surgery😁🤙

[johertel]

I started watching your videos about 6 weeks ago. I have quite a history with my right leg - including 2 surgeries to remove cancer in my calf. So I am missing a good chunk of calf on the left side right below my knee. Last summer I decided I had to get some exercise and joined a gym, which led to major knee stiffness and pain (I admit I had no idea what I was doing), and also calf and thigh muscle spasms that were horrible. My pain level was pretty much a 10 if I walked through a grocery store. Long story short, I started trying your exercises to strengthen my glutes and also ones for a torn meniscus and arthritis ( hey, I was desperate). TODAY I WENT TO THE GROCERY STORE AND MY LEG ONLY GOT SLIGHTLY STIFF BUT IT WAS NOT PAINFUL! Thank you so much! I think I am doing something wrong when pushing a grocery cart because walking in general has gotten so much better, but grocery shopping was always painful. All I know is I'm getting better and can't thank you enough for posting the videos.

[carteahylton]

Hi Dr, could you do a full glute video? Your glute exercises have really helped my arthritis knees. Thank you.

[christineb.]

Oh how I would have loved to have known you years ago ! I now understand so many of the problems I have, muscle imbalance! I recognize myself so much in your explanations. Currently, I am practicing the first exercise and I understand better how to do it, because for me, it is the quad that is working... Thank you for sharing your knowledge with us, it is really appreciated.

[Theresa-ifty]

I started a week ago and I am already feeling better!! I had pain all the time. Sleeping was difficult. I would have to get up in the middle of the night to walk out some of the pain. I thought for sure my walking, hiking days were over, but now I can see a much better retirement future!!! So happy I found your videos. I like how down to earth your videos are.

[gabrielitavillarealrosario]

I am very glad I found this knee pain excercises. I am doing it and it gives relief on my torn meniscus due to arthritis on both knees now. God bless you Doc.!

[KarenBeckerPhoto]

Why 5 seconds hold vs 10 seconds? I have learned more here than all my years of PT. thanks!

[gerryoconnor]

Thanks for these glute exercises. I had a knee replacement recently and I was getting substantial knee pain on the medial side. I think l did to many quad exercises which as you say causes an imbalance of the muscles. Those glute exercises have helped a lot .
Thanks Gerry

[BarbMarshall-du]

The glute tighten exercuses have reduced my knee pain. Thankyou.

[stefanschleps]

Thank you Doctor David. Your advice and your kindness and concern in sharing it with us has been a Godsend. The less pain I'm in, the more mobile I am, and the happier I can be. The people I interact with receive that joy and they pass it on to others, who in turn pass it on to still more people. I train at home watching these videos and practice these exercises on my own, to improve my performance of these techniques and increase my understanding of my body, my age, and all the relative factors in play. Thank you very much.
Wishing you and yours a prosperous and healthy 2024. All the best!

[annettebirulkin]

Happy GLUTES Day and thank you for everything you are doing to get the word out on how strengthening our glutes can - and does for me - save our knees!! 🎉💪🏼💯♥️