Strengthen your glute muscles with these yoga poses to reduce knee pain and injury

Glute exercises are not just for a good-looking derriere! The benefits of working on your glute muscles also helps deal with knee pain and reduce injury risk.
glute exercises
Strengthen your glute muscles with these yoga poses to reduce knee pain and injury. Image Courtesy: Shutterstock
Arushi Bidhuri Published: 16 Nov 2022, 03:24 pm IST
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Toning your glute muscles have long been associated with bikini models, but they are important for more reasons than just aesthetics. While there’s nothing wrong with showing off a bit, the benefits of a well-shaped butt benefit you in more ways than one. Did you know that working on your glute muscles can help avoid injuries and lower knee pain?

Certified Yoga Instructor Shynee Narang took to her Instagram account to share exercises for glute muscles to get rid of knee pain and reduce injury risk.

How do glute muscles help reduce knee pain and injury?

In the caption of the video, the expert shared that your glute muscles are the “foundation of the lower body and is a very component for all advanced postures, especially inversions. Because if the glutes are weak, you won’t be able to hold the legs in the air, simply.”

Here are the benefits of strengthening your glute muscles:

  • Helps align the pelvic muscles
  • Supports your lower back during lifting
  • Reduces knee pain and injuries

Check out the video right here: 

Glute muscle exercises help reduce knee pain

Narang shared some exercises that can help you strengthen the glute muscles. Here’s a quick breakdown to help you understand it all:

Things to keep in mind: All of these exercises should be done on your fours with your wrists under your shoulder and your knee under your hips. Every exercise must be performed gently focusing on breathing and at your own pace. Narang also mentions that people should avoid squeezing their glutes as it may create Pelvic Tuck, and you may injure your spine.


Keep an idea of your risk of weight-related issues.

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Having said that, here are the exercises to strengthen your glute muscles:

1. Glute pulse

For this exercise, lift your right leg backwards and upwards towards the ceiling. Now, lower your leg slightly and elevate it again. Keep your core engaged and do 25-30 pulses on one side. Repeat on the other leg.

glute exercises
Do this exercise to strengthen your butts and get rid of knee pain! Image Courtesy: Shutterstock

2. Leg extension

Inhale and bend your leg. Now, extend it as you exhale. Do this 15 times with each leg.

3. Side knee lifts

Stay on all fours, and bend your left leg. Now, lift it to the side as you inhale, and bring it down as you exhale. Do this 15 times on each side.

4. Upward leg extensions

This one is a variation of the second exercise. So, when you extend your leg during the exercise, lift it upward towards the ceiling. Make sure you inhale when you lift and exhale as you bend. Do this 15 times on each side.

5. Vyagrasana

Stay in the same position and stretch your right leg to the back. Now, bring it back and push it closer to your chest as if you are kicking your head with the bent knee. Now, inhale and lift again. Do this 15 times each using either leg.

6. Hip twists

Bend your left leg and lift it to the side to stretch the glutes. Make sure you are not moving any other parts of the body and keeping equal wights on your hands. Do this 15 times on each side.

glute exercise
Hip twists to strengthen your muscles and keep knee pain at bay. Image Courtesy: Shutterstock

7. Pose hold

Bend your knee and hold the leg up as long as possible. You can use this time to do some ankle rotations.

8. Knee circles with Vyagrasana

A variation of the Vyagrasana, all you need to do is add a knee circle to the pose. As per the expert, this exercise is good for strengthening your hips and rotation.

Who should you avoid doing these exercises?

The yoga instructor pointed out that pregnant women and someone recovering from surgery should avoid performing these exercises. It can be problematic if you do it without your doctor’s advice or the supervision of a professional instructor.

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About the Author

Arushi Bidhuri is a journalist with 7 years of experience in writing, editing, and conceptualizing story ideas across different genres, including health and wellness, lifestyle, politics, beauty, fashion, and more. Arushi has a strong connection in the industry that helps her write concise and original stories as she believes in working towards writing pieces that can enlighten people. ...Read More

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