Openai/69500997-ad90-8007-aa2a-09003ba392a6

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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