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Exercises

Glute exercises for bad knees: hip-first moves that keep the knee still

Published October 29, 2026

The best glute exercises for bad knees are hip-dominant: the knee stays at one angle while the hips do the moving. Use hip thrusts, barbell and single-leg glute bridges, Romanian and B-stance deadlifts, 45-degree back extensions and cable pull-throughs for the heavy work, then cable kickbacks, clamshells, standing side leg raises and the abduction machine for the sides and top of the glutes. Two sessions a week of 10 to 14 hard sets, 1 to 3 reps short of failure, builds the glutes with little load on the knee joint.

  1. Hip Thrust Glutes
  2. Glute Bridge Glutes
  3. Dumbbell Romanian Deadlift Hamstrings, Glutes
  4. 45-Degree Back Extension Glutes, Hamstrings
  5. Cable Pull-Through Glutes, Hamstrings
  6. Cable Glute Kickback Glutes
  7. Clamshell Abductors

Bridges and hip thrusts

Your knees stay bent at one angle and never travel, so the glutes can be loaded as heavily as you like. Set your feet so the shins are vertical at the top; feet too close to the hips shifts work toward the quads.

Gluteus maximus, loaded hip extension

Hip Thrust

Glutes

The heaviest glute lift that leaves the knee alone: the knee angle stays fixed and the glutes lift the bar. If you can only do one exercise from this page, make it this one.

How to do it

  1. Sit with your shoulder blades against the long side of a flat bench and roll a padded bar over your hips.
  2. Plant your feet flat about hip width apart, close enough that your shins are vertical at the top.
  3. Drive through your heels and lift your hips until your torso and thighs form a straight line.
  4. Hold the top for a second with your chin tucked, then lower your hips most of the way down and repeat.

Cues

  • Chin tucked, ribs down
  • Shins vertical at the top
  • One-second squeeze

Common mistakes

  • Arching your lower back to get higher: stop when your hips are level with your knees and squeeze your glutes there.
  • Feet too far out, which turns it into a hamstring exercise: bring them in until your shins are vertical at lockout.

Swap for: Smith Machine Hip Thrust, Dumbbell Hip Thrust, Glute Bridge

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Glutes, floor hip extension

Glute Bridge

Glutes

The same motion as the hip thrust with your back on the floor, so it is quicker to set up and the range is shorter. A good first loaded glute lift, and a way to keep training glutes when a bench is taken.

How to do it

  1. Lie on the floor with a padded bar over your hips, knees bent, soles on the floor.
  2. Brace your ribs down and press your heels into the floor.
  3. Lift your hips until your thighs and torso line up, and squeeze your glutes.
  4. Lower your hips to the floor and repeat.

Cues

  • Heels down
  • Squeeze at the top
  • No arching

Common mistakes

  • Pushing the hips higher by arching the lower back: stop at a straight line.
  • Feet too close so the quads take over: move them out until your shins are vertical at the top.

Swap for: Hip Thrust, Dumbbell Glute Bridge, Single-Leg Glute Bridge

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Glutes, one-leg bridge

Single-Leg Glute Bridge

Glutes

One leg doubles the load on the working glute with no added weight, and it shows quickly if one side is doing less. The planted knee stays at one angle throughout.

How to do it

  1. On your back, plant one foot flat and the other leg lifted; rest a light kettlebell on the working hip if you have one.
  2. Press the planted heel down and raise your hips until your body is straight from knee to shoulder.
  3. Lower slowly and finish the set before switching.

Cues

  • Push through the heel
  • Hips level
  • Pause at the top

Common mistakes

  • Letting one hip drop: lower the height until both stay level.

Swap for: Donkey Kick, Dumbbell Glute Bridge, Clamshell

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Hip hinges

In a hinge the knee holds a soft bend while the hips move back and forward, so the glutes and hamstrings work through a long stretch. These cover the heavy, standing glute work that squats and lunges usually provide.

Glutes and hamstrings, two-leg hinge

Dumbbell Romanian Deadlift

Hamstrings, Glutes

Standing glute and hamstring work with the knees soft and still. It loads the glutes in a stretch, which squats would normally do, without asking the knee to bend deeply.

How to do it

  1. Stand hip-width apart with a dumbbell in each hand resting against the front of your thighs, palms facing you.
  2. Push your hips straight back and let your torso fold forward, knees softly bent, the dumbbells brushing your legs.
  3. Lower until the dumbbells pass your knees and you feel a strong stretch in your hamstrings, with your back still flat.
  4. Drive your hips forward to stand back up, squeezing your glutes at the top, and repeat.

Cues

  • Hips back, not down
  • Dumbbells slide down your legs
  • Flat back, chin tucked

Common mistakes

  • Bending the knees into a squat so the dumbbells go lower: the depth comes from the hips, and most people stop just past the knees.
  • Rounding the lower back at the bottom: end the rep where your back stays flat, and lighten the load if that is high.

Swap for: Single-Leg RDL, Dumbbell Good Morning, Kettlebell Deadlift

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Glutes, staggered-stance hinge

Dumbbell B-Stance RDL

Hamstrings, Glutes

Most of the weight sits on the front leg, so each glute works close to single-leg hard while the back foot keeps you balanced. A good step up from the two-leg RDL with the same dumbbells.

How to do it

  1. Stand with dumbbells in both hands and slide one foot back so its toes sit level with the heel of the front foot.
  2. Put about four fifths of your weight on the front leg with a soft knee.
  3. Hinge forward by sending your hips back, lowering the dumbbells along the front leg until the back of that thigh is stretched.
  4. Drive the front hip forward to stand up and repeat, then switch legs.

Cues

  • Front leg holds the weight
  • Back foot is only a kickstand
  • Hips square to the floor

Common mistakes

  • Sharing the load evenly between both feet: lift the back heel and keep only the toes down.
  • Twisting the hips open as you lower: keep both hip bones pointing at the floor.

Swap for: Single-Leg RDL, Dumbbell Romanian Deadlift, Dumbbell Good Morning

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Glutes, cable hinge

Cable Pull-Through

Glutes, Hamstrings

The cable pulls backward, which makes the hinge easy to find and lets you squeeze hard at the top without loading the spine much. A useful second hinge on the same day.

How to do it

  1. Attach a rope to a low pulley, turn your back to the stack and take the rope ends between your legs.
  2. Walk forward until the stack lifts, feet a bit wider than your hips.
  3. Hinge back, letting the rope pull your hands between your thighs, back flat and knees softly bent.
  4. Drive your hips forward to stand tall and squeeze your glutes at the top.

Cues

  • Hips back, then hips through
  • Arms just hold the rope
  • Squeeze your glutes to finish

Common mistakes

  • Squatting down instead of hinging: keep your shins near vertical and move your hips back.
  • Pulling with your arms or leaning back at the top: stand tall and stop.

Swap for: Band Pull-Through, Kettlebell Deadlift

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Glutes and hamstrings, bench hinge

45-Degree Back Extension

Glutes, Hamstrings

Your legs are locked straight on the pad, so the knee does nothing at all while the hips lift your whole torso. Round the upper back slightly and push your hips into the pad to bias the glutes.

How to do it

  1. Set the pad so it sits just below your hip bones, then hook your heels under the foot rollers.
  2. Fold your arms over your chest and stand straight in line with the bench.
  3. Bend forward at the hips until you feel a stretch in your hamstrings.
  4. Lift your torso back to a straight line with your legs, squeezing your glutes, and stop there.

Cues

  • Hinge at the hips
  • Stop at a straight line
  • Squeeze your glutes at the top

Common mistakes

  • Arching back past a straight line at the top: the rep ends when your body is straight.
  • Setting the pad too high so it blocks your hips: you should be able to fold freely over it.

Swap for: Back Extension, Superman, Weighted Back Extension

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Kickbacks and side work

One leg moves while the knee stays straight or fixed. Use these to add volume after the hinges and to train the side glutes, which help hold your knee in line when you stand on one leg.

Gluteus maximus, single-leg extension

Cable Glute Kickback

Glutes

The working leg moves straight back from the hip with the knee straight, and the standing knee only holds you up. It adds direct glute volume without another hinge.

How to do it

  1. Strap an ankle cuff to a low pulley and attach it to one ankle.
  2. Face the machine, hold the frame and hinge forward slightly.
  3. Kick the cuffed leg straight back, leading with the heel, until your hip is fully open.
  4. Return slowly until your foot is beside the other one, finish the reps, then switch.

Cues

  • Heel back, not up
  • Squeeze at the end, hold one second
  • Hips stay square

Common mistakes

  • Arching your lower back to get the leg higher: the rep ends when your hip is straight, not when your foot is high.
  • Swinging the leg: control the return as slowly as the kick.

Swap for: Hip Thrust, Cable Pull-Through, Glute Bridge

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Side glutes, seated abduction

Hip Abduction Machine

Abductors

Seated, with the knees bent and still, you push them apart against the pads. It loads the side glutes heavily without any standing or bending.

How to do it

  1. Sit with the outside of your knees against the pads and set the start so your legs are close together.
  2. Lean your torso forward slightly and hold the handles.
  3. Push your knees apart as far as the machine allows.
  4. Pause at the widest point, return slowly without letting the stack touch, and repeat.

Cues

  • Lean forward a little
  • Pause at the widest point
  • Do not let the plates rest

Common mistakes

  • Bouncing the pads out and letting them slam back: count two seconds on the way in.
  • Using so much weight that the range shrinks to a few inches: full range with less load works better.

Swap for: Lateral Band Walk, Band Seated Hip Abduction, Standing Side Leg Raise

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Side glutes, standing abduction

Standing Side Leg Raise

Abductors

The moving leg stays straight and the standing leg works to keep your hips level. A no-equipment way to train the side glutes when getting down to the floor is awkward.

How to do it

  1. Stand tall, feet under your hips, hands resting on your hips.
  2. Keep the outer leg straight with the toes pointing forward.
  3. Lift it out to the side without leaning your torso away.
  4. Lower slowly until the foot almost touches the floor.

Cues

  • Toes forward
  • Stay tall
  • Slow lower

Common mistakes

  • Turning the toes up: that shifts the work to the front of the hip.
  • Leaning sideways: lift only as high as you can with an upright body.

Swap for: Fire Hydrant, Clamshell

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Side glutes, side-lying rotation

Clamshell

Abductors

Lying on your side with the knees bent and stacked, nothing loads the knee joint. Add a band above the knees when 20 slow reps get easy.

How to do it

  1. Lie on one hip with knees bent, stacked, heels touching.
  2. Pillow your head on the lower arm; keep the hips stacked.
  3. Keep your feet touching and lift the top knee as high as you can.
  4. Lower the knee slowly back to the other one.

Cues

  • Feet together
  • Hips stacked
  • Pause up top

Common mistakes

  • Rolling the top hip back: only the knee should move.
  • Rushing the reps: a two-second lowering makes a light move useful.

Swap for: Fire Hydrant, Standing Side Leg Raise

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

At home with a few dumbbells

Open in the session builder
  • Workouts2× a week
  • Working sets22 a week
  • Per workout~30 min
  • EquipmentDumbbells

You train at home, squats and lunges make your knees ache, and you want a glute routine that works around them.

Each session has two hip-dominant lifts and two lighter moves, about 11 hard sets, which twice a week is enough to grow the glutes. Single-leg versions make up for not having heavy weights at home.

Day 1
ExerciseSets × repsRIRRest
Dumbbell Romanian Deadlift1 warm-up set first 3 × 8–12 2 90 s
Single-Leg Glute BridgePer leg. 3 × 10–15 1 1 min
Standing Side Leg RaisePer leg. 3 × 12–20 1 1 min
ClamshellPer leg. 2 × 15–20 1 1 min

Open Day 1 in the session builder

Day 2
ExerciseSets × repsRIRRest
Dumbbell B-Stance RDL1 warm-up set firstPer leg. 3 × 8–12 2 90 s
Single-Leg Glute BridgePer leg. Pause 2 s at the top. 3 × 10–15 1 1 min
ClamshellPer leg. 3 × 15–20 1 1 min
Standing Side Leg RaisePer leg. 2 × 12–20 1 1 min

Open Day 2 in the session builder

How to run it
Train on two days with a gap of two or three days between, for example Tuesday and Friday. They take about 25 minutes and need only dumbbells and a mat.
How to progress
Add reps until every set hits the top of the range at 1 to 2 reps in reserve, then add weight: a heavier dumbbell on the RDLs, or one resting on your hip for the single-leg bridge. Add a 2-second pause at the top before adding weight on the bridges.
Open in the session builder

Session 2

Gym training for bigger glutes

Open in the session builder
  • Workouts2× a week
  • Working sets26 a week
  • Per workout~35 min
  • EquipmentBarbells, Flat Bench, Dumbbells, Adjustable Cable +2

You train at a gym, you want bigger glutes, and heavy squats or lunges leave your knees sore.

Hip thrusts and hinges take the place of squats as the heavy lifts, with about 13 hard sets per session. Each glute gets one heavy lift, one long-stretch hinge and direct isolation twice a week.

Day A: Thrust
ExerciseSets × repsRIRRest
Hip Thrust2 warm-up sets first 4 × 6–10 2 2:30 min
Dumbbell Romanian Deadlift 3 × 8–12 2 2 min
Cable Glute KickbackPer leg. 3 × 12–15 1 1 min
Hip Abduction Machine 3 × 12–20 1 1 min

Open Day A: Thrust in the session builder

Day B: Hinge
ExerciseSets × repsRIRRest
Glute Bridge2 warm-up sets first 4 × 8–12 2 2 min
45-Degree Back Extension 3 × 10–15 2 90 s
Cable Pull-Through 3 × 12–15 1 75 s
Hip Abduction Machine 3 × 15–20 1 1 min

Open Day B: Hinge in the session builder

How to run it
Two glute days a week, at least 72 hours apart. Warm up with two light hip thrust sets before the first working set.
How to progress
Double progression: once every set reaches the top of the range at the target reps in reserve, add the smallest weight step, 5 to 10 lb on the thrust. Hip thrusts can usually climb for months, so keep logging and adding.
Open in the session builder

Session 3

Getting down to the floor is hard

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~25 min
  • EquipmentAdjustable Cable, Hip Abductor, Hyperextension, Dumbbells

Your knees are stiff enough that kneeling or getting down to a mat and back up is a chore, and you want glute work you can do standing or seated.

Everything here is standing, seated or on a bench, and the knee stays at one angle in all of it. About 10 sets per session, with moderate effort, is enough to get stronger when you are new or returning.

Session 1
ExerciseSets × repsRIRRest
Cable Pull-Through 3 × 10–15 3 90 s
Hip Abduction Machine 3 × 12–15 2 75 s
Cable Glute KickbackPer leg. 2 × 10–15 2 1 min
Standing Side Leg RaisePer leg. 2 × 10–15 2 1 min

Open Session 1 in the session builder

Session 2
ExerciseSets × repsRIRRest
45-Degree Back Extension 3 × 8–12 3 90 s
Dumbbell Romanian Deadlift1 warm-up set first 3 × 8–12 3 90 s
Hip Abduction Machine 2 × 12–15 2 1 min
Cable Glute KickbackPer leg. 2 × 10–15 2 1 min

Open Session 2 in the session builder

How to run it
Two sessions a week at the gym, for example Monday and Thursday. Hold the machine frame or a rack for balance on the standing moves.
How to progress
Keep every set at 2 to 3 reps in reserve for the first four weeks while you learn the movements. After that, add weight whenever all sets reach the top of the range, one plate on the machines at a time.
Open in the session builder

Make it fit you

Questions

How do you work out your glutes without using your knees?

Use hip-dominant exercises where the knee stays at one angle: hip thrusts, glute bridges, Romanian deadlifts, back extensions, cable pull-throughs and cable kickbacks. Add clamshells and abduction for the sides.

What is the most common mistake with bad knees?

Stopping lower-body training altogether. Weak legs and glutes make stairs and getting up from a chair harder. Choose exercises you can do without pain and keep training them.

Are squats bad for knees?

Not for most people, but heavy, deep squats can aggravate sore knees. If they do, move your heavy lower-body work to hip thrusts and hinges, and bring squats back later to a box at a depth that feels fine.

What glute workouts can I do with an injured knee?

Seated abduction, standing kickbacks and side leg raises, back extensions and clamshells keep the injured knee almost still.

Are glute bridges good for bad knees?

Yes. The knee stays bent at one angle while the glutes do the lifting, so you can load them progressively with almost no stress through the front of the knee.

How many times a week should I train glutes with bad knees?

Twice a week, about 10 to 14 hard sets per session. That builds muscle and leaves enough recovery between sessions.