Glute exercises without bending knee

[SophieLion]

I posted in exercise too but posting here as well as not got any responses yet in the exercise topic.

I have an issue with my left knee and am not allowed to bend it.

I want to find exercises that target the bottom of my glute where it meets the hamstring (to avoid that droop!).

I can't do squats, lunges, donkey kicks etc.

I have been doing one-legged glute bridges and resting supporting leg on a chair instead of bending the knee. I have also been doing standing leg exercises with leg weights.

I want to try stiff-legged deadlifts too but not sure how much weight I need to use to realistically make a difference.

Anyone have any advice or (other) ideas for exercises to target this area? Many thanks

[Kikisdeliveries]

Lie on your front and do leg raises each side focusing on using your glutes to do the work.

[Kikisdeliveries]

Hmm still thinking! The above can be raising both legs as well as individual legs. Side planks with leg raises, that's a killer! A gentler version would be lying on your side and doing lateral raises - a resistance band would be good with that. Yoga Warrior poses (without the bending knees bits) and triangles poses would be good.

Can you tell I've had glute activation issues?!

[SophieLion]

Thank you Kikisdeliveries. Yes I've been doing those kind of leg lifts lying on my front. I have 1kg leg weights which I've had on too but I get the impression that I'm working the top of my glutes (next to lower back) rather than the bottom of my glutes (next to hamstrings). Am I wrong?

Yes good idea about yoga warrior 3rd and plank with leg raises. So annoying and restrictive if you can't bend knee

[Kikisdeliveries]

I'm no expert I'm afraid but resistant band might be more helpful - it's more about getting the big glute activated and doing work. Once it gets used to getting involved then some weights would help. It can take a while in my experience. Look up glute activation exercises and pick out the ones that don't involve knees.

[SophieLion]

Thanks Kiki. I will look up that. My orthopaedic has told me to wear 1kg ankle weights round the house to strengthen my leg muscles so that's why I've been leaving them on when doing flutter kicks or other glute exercises when lying face down.