Editing Openai/69500997-ad90-8007-aa2a-09003ba392a6 (section)

== gpt-5-2 ==
=== User: Simple glute building workout that doesn’t stress knee ===
Simple glute building workout that doesn’t stress knee

=== Assistant: Here’s a simple, knee-friendly glute-building workout you can do at home or in the gym. ===
Here’s a simple, knee-friendly glute-building workout you can do at home or in the gym. All movements minimize forward knee stress and emphasize hip-driven motion.

=== 🔥 Knee-Friendly Glute Workout ===

===== 1. Glute Bridges (Floor or Elevated) =====
* Reps: 12–20
* Sets: 3
* How: Drive through heels, squeeze glutes at the top, keep knees stable.
* Why it’s knee-friendly: Motion comes from hips, not knees.

===== 2. Hip Thrusts (Bench or Couch) =====
* Reps: 10–15
* Sets: 3–4
* Tip: Tuck pelvis slightly, push through heels.
* Add weight: Use dumbbell, band, or bar if available.
* Knee strain: Very low.

===== 3. Straight-Leg Kickbacks (Donkey Kicks or Cable/Banded Kickback) =====
* Reps: 12–15 each leg
* Sets: 3
* Focus: Keep knee slightly bent, let the glute lift your leg.
* Why it’s safe: Minimal knee movement.

===== 4. Side-Lying Leg Lifts / Abduction =====
* Reps: 15–20 each side
* Sets: 3
* Option: Add ankle weights or a band.
* Targets: Glute medius for hip shaping and stability.

===== 5. Romanian Deadlifts (Dumbbells, Barbell, or Bands) =====
* Reps: 8–12
* Sets: 3
* Tip: Hinge at hips, keep shins vertical.
* Why knee-safe: Knees stay soft but mostly fixed.

=== Optional Add-Ons ===

===== Banded Lateral Walks =====
* Reps: 10–20 steps each way
* Sets: 2–3
* Great for glute sides, very knee-friendly.

===== Quad-free Split Squat (Short Stance + Hip Hinge) =====

If tolerated, keep torso forward and sit back—not down—to keep tension in glutes and off the knee.

=== Weekly Plan ===

Do this 3× weekly, with at least 1 rest day between sessions:
* Bridges or hip thrusts
* RDL
* Kickbacks
* Side-lying abduction
* Optional lateral walks

If you want, I can adjust this based on:
➡️ Knee pain level
➡️ Equipment you have
➡️ How long you want workouts to be
➡️ Beginner or advanced level