TOP 7 🍑 GLUTE Exercises for BAD Knees - NO MORE SQUATS!

*No sugar coating it, knee pain sucks! and you know what else sucks? flat butt syndrome...here are the TOP 7 🍑 GLUTE Exercises to do if you have BAD knees.*

FREE 5-Minute Glute Workout

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You’ve been LIED TO about how to train your body’s BIGGEST muscle… And it's cost you in your performance, your health and even how you look and feel.

I'm talking about your glutes.

Your glutes are your body's most powerful muscle, yet they're also the most misunderstood.

To fully develop your glutes, your training needs to focus on two elements: 1) glute-specific movements and 2) targeting all three muscles, with all three exercise strategies in all three planes of motion.

To understand why so many programs get it wrong, let’s look at the muscle.

The glutes are made up of three muscles, the Gluteus Maximus, Gluteus Medius and Gluteus Minimus. Each plays a role in stabilizing, supporting and mobilizing the legs, hips and lower half of the body.

Most people do squats which are vertical movements. And truth be told, squats are NOT knee friendly...so if you are like the many who suffer from knee pain, you might believe that glute training is out of the question. Well, that's a big FAT LIE!

Most programs fail because they don't train the glutes correctly and become more of a 'leg' program than anything else. Glute training needs to target the glutes, not legs, in all three planes of motion.

You also need to stress each muscle using different exercise strategies.

Here's what complicates it. There isn’t one exercise that targets all three. To guarantee you target every part of each muscle you need three different exercise strategies in all three different planes of motion.

In other words, squats are NOT the answer, especially if you have bad knees.

Learn from Coach Brian, Glute Expert, on how to save your knees while building a rounder, stronger butt that actually looks great and performs even better.

Here are the TOP 7 🍑 GLUTE Exercises for BAD Knees:

-Prone Glute Squeeze
-Glute Bridge
-Single Leg Glute Bridge
-Hip Thrust
-Single Leg Hip Thrust
-Seated Hip Abduction w Band
-Clamshell w Band

And if you have a question for a comment, please post it now below! Thanks for watching and have an awesome day.

#sleepingglutes #deadbuttsyndrome #wakeupyourglutes #weakglutes #glutetraining #gluteactivation #glutes #gluteworkout #strongglutes #lowerbodyworkout #lowerbodystrength #strengthtraining #unlockyourglutes #brianklepacki #criticalbench

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The #1 Exercise to Develop a Rounder Stronger Butt

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[pumabooma]

Safe on knees? With the exception of exercise 1, 6, &7, all of these exercises require a great deal of flexion through the knee. I have arthritis and I know all of those exercises cause my knee to snap, crack, n burn.

[larajezeph]

Thanks for the suggestions. Very helpful for certain knee pain in clients. The bridges weren’t shown well though - very arched back so less activation in the glutes. A pelvic tilt to flatten the back before lift would help but I’m sure you know this. Hard to show everything on a video and you’ll always get someone not happy 😂 Thanks again

[BrimsHL]

Alex is back. You two are awesome. I'm going to try some of these workouts.

[lisasaadiq]

Awesome as always! Huge thanks!
You gave me a shorter workout that I am planning to do later using 3 different video workouts! You guys are telepathic like WOW!

[naush]

WOW! I was thinking the other day what were those glute excercises I did. Before I decided to take six weeks off.
SHAZAM! You guys have got a sixth sense, you delivered. Awesome!

[esv]

This is great! How many reps/sets for each? I can't seem to find it...I apologize if it is there and I missed it. Thanks!

[kenziemoon]

Thank you! I struggle with things like squats and lunges because my knees just don’t work that way. Most of these feel comfortable enough.

[dutchessdioji]

Thanks for making my day with these exercises.

[aysetumlu]

Thanks ! Can you please make a video for Quads and especially how can we train the Vastus Medialis muscle with a knee/patella issue...I really want to get that teardrop showing up !

[mesession]

How many sets and reps to do? Also how many days a week to do these?

[Justme]

I’m going to do most of these tomorrow. I’ve lost almost 20 pounds and losing shape in the top of my butt which used to be my best feature. 😀. Post menopausal weight gain kicked my ass. I am worried about muscle loss so I think these exercises will help. I have terrible arthritis that ate away my knee cartilage. Thank you for the video.

[NoNonsenseBiotch]

Thank you because I need knee replacements on both knees. I’ve needed this! Some of the ones where her knees are bent, I don’t believe I can do. My left knee has no range of motion. I can bend it but not even half way. I may be able to do the hip thrust, but depending on the knees to hold me up… 😬. The clam shell I did in physical therapy.

[did]

Love them! I will add a resistance band to work the glutes harder. As always great video!!!

[ninagabriel]

Can't do the last one knealing on the floor, knees too painful. The rest are great, though, so thank you for your help.

[caseykat]

Thankyou! Done this after waking this morning, feel great. Coffee time ☕️ 🧘🏻‍♀️

[sweetohhsara]

Great workouts! How many sets/reps of each? It isn’t listed in the description.

[thiaga]

Very useful as I have one knee with ligament damage.

[hannahking]

I just had a total knee reconstruction surgery and I have been DYING to be able to hit legs again so this video is a 10/10 for me thank you 😊

[ocean]

Please make of these glutes without using knees videos .... thanks!!!!

[beatrizrodriguez]

Thank you, have a question . I have bad knees becuse I have bad ACLs and I opt for no Surgery so I have to deal with it when dealing with this type of exercise. Are this exercises safe for me to do ?🤔