Glute exercises without bending knees

[SophieLion]

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.

Anyone have any ideas for exercises to target this area? Many thanks

I also want to try stiff-legged deadlifts. Realistically how heavy do the weights need to be for a deadlift to make any difference?

Anyone?

Hip abduction? Using a thereband looped to immovable object and other wrapped around ankle . Stretch leg as far as possible to side with foot slightly pointed to the right. 3 sets of 15? Not a PT but gym bunny so best to look it up before attempting my description!

I’ll join your quest - I have iffy knees and wouldn’t mind some ideas. Personally I do Pilates which, if you do it right can help prevent bumdroop, but Some extras would be good.

Hi - deadlifts are a really effective exercise and your legs can take a lot of weight. Don't know what your training level is at the moment but most people can deadlift their body weight or close to after a few sessions. That said, they're notorious for injuries. My OH crippled himself for months last year so I would start very light and really get your form sorted before adding a few kg every week.

Try to use the huge plates that gyms often have just for deadlifts. These let you do stiff legged ones easily as they're so big you shouldn't have to bend your legs to get them to the ground.

I've personally seen a huge difference in my upper legs and bum from deadlifts and hip thrusts over the last 2-3 months. Hope that helps!

Thanks all. I'm quite fit and toned but I don't go to the gym so have to do the exercises here using the dumbbells and weights I have.

Does hip abduction work the bottom of the glutes MrsCat? I usually feel in more in the side of the glutes but I suppose it must be important for generally tightening and pulling the area together. I have those elastic bands and leg weights so can do that.

Patsy, I don't do full on weight training so lifting my body weight seems loads to me!! But you've given me an idea of how much to aim for. I think DH has those dumbbells that you can change weights so I may start with 20kg and see how that is. What are hip thrusts?

Hi Banivani. Recognise you from the skincare thread!

YouTube good mornings, they're a really great exercise you can do with no weight, or using a theraband.

Straight leg deadlifts are great too. You don't need a huge weight, and a kettle bell or dumbbell will do fine.
The key here isn't to lift as such, but imagine your hamstrings getting shorter as you straighten up. At the top, squeeze your ass tight!

Glute bridges have many variations, so again, look to YouTube.

Girls gone strong is one of the best resources I know. Check them out! X

Unlike Sophie (hi Sophie!) I’m not that fit or toned but I’ll definitely be checking these tips out, thanks!

Standing glute? Same as above but leg straight back with foot pointed out if glute doesn't engage.

Stiff leg deads, perhaps with a sumo variation, and maybe kettlebell swings (or rocket swings, on the outside of the legs).

Load for stiff legged deadlifts (which has the knees locked, as opposed to the Romanian where the knees are soft) should be significantly lighter than a full deadlift because it's harder to control the eccentric and your hamstrings are under constant tension (bending knees de-loads the hamstrings). Also, the stiff legged version mainly targets your hamstrings, not your glutes.

As a comparison, my 4x6 rep weight for full would be 95kg, Romanian is 70kg, stiff legged only about 55-60kg.