Top 6 Standing 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.

[deborahdole]

I have suffered with knee pain for over 15 years. Despite conventional treatment from my doctor, it never got better. I have been doing these exercises for about a month now and have no more knee pain! I don't need pain medication anymore and my activity tolerance is improving considerably. Thank you so much for this video - you have changed my life for the better. I appreciate you!

[keweldogpdx]

I’m a 69 year old woman and I’ve only been doing these exercises for about 24 hours and already I’m feeling so much less knee pain! Thank you so much Dr David!

[GayleRushQuilts]

I have had knee surgery on both knees several years ago. Was diagnosed with osteoarthritis in my left knee which is as causing severe pain. Shots helped but only lasted a couple months. My Husband found your videos & we both started using the glute strengthening exercises just this last Monday - so 5 days now. I have noticed an extreme improvement in my knee & my pain level went from a 9 to a 3. So thankful that my Husband found I am in my late 60’s & very active so continuing with these exercises will help me continue with my quality of life!! Thank you so much!!!!

[sundancer]

So good to see a PT approaching these problems without drugs. Two thumbs up!!!!

[suicunerider]

Love that these are standing exercises… getting on the floor is a pain with a knee injury!

[gerdawhite]

I just turned 60 and from the age of 17 had knee problems. I am so desperate to feel better and not like an old person. I used to do loads of sports right up to mid 40’s which hasn’t hep the situation. I know have severe osteoarthritis. I am too young for knee replacements but I am started this morning with these exercises. I have a lot of hope after reading all the comments. Gerda UK

[SallyHopkins-kl]

I cannot believe I was lucky enough to find the most knowledgeable and factual down to earth doctor from El Paso no less. I have been overworking my knee hoping to get it stronger! Finally ! I’m doing everything he says and I feel better already! In about a week so no more low squats that I was so proud of! Your the best!

[marywojdyslawski]

Hi, I starred doing these exercises yesterday evening and feel improvement already, just finished doing them this morning. I'm 78 years old and have had osteoarthritis for some years, don't want a knee replacement. Two weeks ago, I began experiencing extreme pain in my right shin and knee, so much so that I can't walk very far. Am doing these standing glute exercises ; should I do them twice a day? Thank you so much for all you give us. For years I've been doing 10 minute Qi Gong exercises with Jeff Chand online & 15 minute low impact walking exercises with Fabulous 50s online. I haven't been walking a lot in the last few years cause I suffer from IBS. I suspect that my knee problem has been exacerbated by too much sitting. Thanks again, you're a great teacher!

[pamelabetts]

I'm definitely in stage 4 with no cartilage left, so they tell me. Been getting the shots for about 3 years, but recently, and suddenly, the knee pain had gone parabolic. My ortho has told me I need the replacement, but for some reason, something is telling me not to do it. Thank goodness I found your videos. I've been doing the exercises for less than a week and taking the glucosamine/chondroitin supplements. Lo and behold, I can put the cane down around the house and for short walks with the dog, PAIN FREE! I plan to stick with these and will go on to review your other recommendations about diet and supplements. I am amazed and very grateful.

[MonaDutterer]

Over 2 years ago i started with knee pain. After 2 cortisone injections, braces, canes, and pain meds the orthopedic surgeon said i needed a knee replacement. My primary care giver suggested your videos. Thank you so much!!! I had to start very slowly with the easiest exercises, but, now 6 months later i am pain free and can walk without aids. I found the olyptical and bike peddled backwards really helps. They are part of my weekly routine. Thank you again for all of your help. Mona

[dariuszjaniak]

Profuse thank you, Dr. David Middaugh, for your very effective glutes exercises. I have started the daily exercises on 5 January 2023, and the pain in my left knee relented 5 days later. And now, one month later, having been doing the glutes strengthening exercises, my left leg without the knee pain feels like new! Prior to this, I eliminated from my left leg piriformis muscle pain confused for sciatica! As I walk, I keep exercising my glutes to prevent the knee pain returning. Life is so much more joyful without pain! Thank you!

[mrik]

I have worked on knee problems over the years several times, but none of those physical therapists instructed me to not engage the wrong muscles, like the quads. I began working with a new Physical therapist lately - you and she are the first two people who finally explained that. Thanks for such detailed instructions . I hope I can truly get my glutes activated properly and get back the strength they need to get my knee in the right position.

[estherybarra]

I started having knee pain when sitting too long driving stick shift and stuck in traffic. I started doing these glute exercises and to my surprise it really helped. I no longer have knee pain. I am a walker and am happy to resume my walks again. Yay!

[mariewilliams]

After just a few weeks of tightening my glutes walking up hills, I am amazed how much less stress is on my knees now and all the cracking and crunching noises in the knee joint are disappearing. Thank goodness for your videos. I am sold on really concentrating on the glutes for all sorts of activities throughout the day and I realise now that when I started to lose my butt area, that's when the knees started to suffer. You are so good to help people like this and I thank you so very much.

[joanneleger]

I started out with zero right glute firing on my sore knee side and I have greatly improved by doing these exercises. Thanks a million!

[FitnessWithMellyMel]

I hope these help me out! The struggle is real rn!

1. Standing Glute Squeezes: Perform 10 reps, holding each squeeze for 10 seconds.

2. Standing Glute Burners: Perform 10 reps on each side, holding each contraction for 10 seconds.

3. Standing Baby Squat Holds: Perform 10 reps, holding each squat for 10 seconds.

4. Standing Baby Squats: Perform 50 reps.

5. Standing Baby Lunge Holds: Perform 5 reps on each side, holding each lunge for 10 seconds.

6. Standing Baby Lunges: Perform 25 reps on each side.

[lsullivan]

I am a 68 year old active women who runs, x country and downhill skis, bikes, and hikes. I developed a right knee issue this winter. I am thankful for this video as everything I have done for the last 6 weeks to strengthen my glutes has aggravated my knee. I have been doing these exercises for the last knee pain while doing them and yet they definitely fire the glutes. Will update on progress of my knee in a couple weeks. Thanks again.

[fruitplantfairynpups]

Wow! I am a complicated knee patient case! I’ve had 3 different PT’s over the years & 3 different surgeries on my knee ( TKR on the last sx)& not 1 therapist had given me exercises like this! I immediately felt less knee pain after the first exercise! I am so grateful for you! Thank you so kindly for sharing your expertise! 💗🙏

[ChaplainDeanna]

Very helpful. Gives me hope I can stop the endless pain meds, cortisone shots, and finally knee surgery. Good health is mostly a do-it-yourself job so I’ll be doing these daily.

[evelynmercado]

Even though ds video is year ago i learned to heal my knee pain. As well as Ben Patrick video walking backwards. God bless you people for helping heal our knee pains.