9 Top Knee Friendly Leg Exercises for Bigger Glutes (Alternatives to Squats and lunges For Bad Knees)

If you are struggling with knee pain or injury and still want to grow your buttocks, then this article on How to Grow Bigger glute with Knee Problems should be your guide. Building bigger and rounder glutes can be very difficult when you have knee problem and that is because almost every booty exercise is reliant on the knee for execution.

Starting from basic squats to more advance squats moves and even the almighty lunges.

In this post, I will give you alternatives to squats and lunges to grow the glute even with a bad knee. This moves when combined with the right nutrient and protein supply per day is guaranteed to give you result in a short period of time.

And you also get other lower body workout for bad knees that targets your buttocks and legs.

Lower Body Workout Bad Knees | How to Grow Bigger Buttocks with Knee Problems

So here is what you will get in this post:

  1. how to grow glutes with bad knees
  2. 3 Best leg workout for bad knees
  • 1 Lower body workout bad knees at the Gym
  1. 2 body weight exercises for bad knees at home
  2. 4 Knee friendly glute exercises to perform at home Or the gym.

With those in mind, let’s quickly move on to each bigger glute exercises that will not hurt your knee for various categories.

Related Articles:

How to grow glutes with bad knees?


So when you want to grow your hips with knee pain at home you have to be very careful in your exercises selection. You want to pick glute exercises that are effective burning out the glute and yet has a very low impact on the knee.

And I am going show each of every bit such moves below.

You are to pick 6 to 8 exercises that best suits you then, aim for any of the exercises you choose should to perform 10 to 20reps depending on the weight or dumbbell you decide to carry.

Perform 3 to 4 set in a day for

You have to start off with body for a month or 2 before including weights to your training.

Starting without weight hips to strengthen your knee joint for future challenge.

You have to also try improving your knee by eating for reach in calcium and other nutrient for booty growth.

Your choose from this list of 37 food that makes the but bigger or from this 51 food that goes straight to your bum and thighs

9 Top Knee Friendly Leg Exercises for Bigger Glutes (Alternatives to Squats and lunges For Bad Knees)

#1. Rumanian Deadlifts(RDL)

Rumanian Deadlift is total leg, hamstrings, thighs and glute Maximus best leg workout for bad knees anytime.

For this move try to focus on your form because it very easy for redirect your energy to your knee if not done properly.

You will need a dumbbell or barbell for this move

How to perform Rumanian Deadlifts?

Start by standing up straight legs slightly closed. Then bend from your hips and pick up the weight you decide to carry whether it is a bar or a dumbbell.

But be sure to keep your back straight and check lifted too. You want then to come up and push yourself up with your heels and squeeze the butt and standing position.

Now bend again and keep repeating the more for 10 to 15reps 3 to 4 sets per day 4 or 5 days a week. If you want leg exercises to will grow your butt and leg at the same time, then below are 2 of my best leg workout for bad knees and butt growth.

#2. Hip Thrust

Hip thrust exercise is one of the best glute and leg / knee friendly leg exercises to ever do at the gym or at home if you have a bar with plates at home. (see vision on how to perform or follow the instruction below).

It low impact on the knee and yet it improves your glute strength, shape, and size.

Your quads, legs and lower back. It improves total glute muscle power.

So the way you position your leg will tell where you feel the exercises more.

Have to perform Hip Thrust Lower Body Workout for Bad Knees?

Start by sitting down on the ground with a chair, couch or bench behind you, bend your knees so that your feet are fixed on the floor and while holding a barbell resting on your between your hips bone and thighs.

Use bar pads, or anything you can slip in between the bar and your body, it will prevent discomfort from bar direct contact with your hip bone.

Then lean your shoulders back on the bench so that your shoulder blade is what is on is on the bench.

Now drive your hips up while holding the bar stationary and lifting the bar with your glute muscle.

Then squeeze on the top lift and lower your hips back to almost tap the floor and go right up.


While on top position, your knees should be bent in a 90°. Your leg should also be a little wider than  your shoulder before even starting the lift.

It’s worth trying the exercise without any weight at first to make sure that you’re feeling the exercise mainly in your glutes, rather than your thighs or lower back.

Lower body workout bad knees at the Gym

#3. Sumo Deadlifts

This move is similar to the Rumanian deadlift, but this exercises works your glute and hips muscle than the RDL exercise above.

The 2 main deference is to you have to keep you’re a little wider than shoulder width apart and then you want to down a little lower.

Please see image above.

How to do sumo deadlifts exercises?

Stand with feet shoulder-width apart with a set of dumbbells or barbell  in front of you.

Rotate your feet away from the midline of your body so they’re turned out 30 to 45 degrees.

Bend at the hips, keeping your chest up and driving your hips back as you reach your hands down to grab the dumbbells with an overhand grip. Take a deep breath and engage your core.

Keep your spine straight as you squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your legs to stand. Slowly lower the weights back to the floor. That’s one rep.

The sumo deadlift is another deadlift variation that can be used to increase overall pulling strength and muscle mass

2 Bodyweight exercises for bad knees at home

These are 2 bodyweight exercises to grow your glute at home without much equipment.

Though you will need a resistance band for one or both it is totally fine begin without them

If you decide to a get weight or resistance band feel free to them here.

So let’s look at how perform each move.

#4). Half Way Banded Lateral Walk

If this exercise is challenging for you, try using an easy band. Begin by wearing the bands then keep them band flat just above each ankle or wrapped around your thighs just close to your knee.

Then position your feet a little wider than shoulder. band should be taught but not stretched.

Now bend your knees and slightly move into a half-squat position to stimulate the gluteus medius.

Maintain the half-squat position while you shift your weight over one leg and take a step sideways with the lighter weight leg.

Then now move this leg in and out, sideways, for 10 to 20 repetitions.

#5). Glute Bridge

The target muscle for this exercise routine is the Glutes, quads, and hamstrings. You need to do 3 sets of 10 to 20 reps for this move.

Furthermore, this is another one of the best exercise in the list.

  • You should lie on your back with your feet shoulder-width apart
  • Now, transfer the bodyweight to your pelvic region
  • And raise your pelvis up and off the floor squeeze your butt on the top lift and do not try to over extend or to arch your lower back.
  • Now lower butt down to the floor and take it back up again.
  • You can repeat this move 10 to 20 times.

Knee friendly glute exercises to perform at home or gym.

  • #6. Dumbbell Glute Bridge Wings

For this exercise is a variation of the regular glute bridge above. The main difference here that you have to keep your hips up and elevated throughout the time while your swing your hips side to sides.

The moves create constant tension on to glutes to make it grow without really affecting much of your knee.

  • #7. Weighted Rainbow

Next on this list is a weighted rainbow with weight at home.

So for this move start by going down to the floor place a dumbbell on your right leg between your back knee and hamstrings.

  • Then hold the dumbbell steady and tight while you lift the entire leg and cross over the other stationary leg on the mat.
  • Bring it back to start and take it back. Cross over steady leg on the floor.
  • You want to repeat 15 to 20reps then switch sides and perform the move on the opposite leg.
  • Perform 2 or 3sets per day total

This exercises are great for your hamstrings, side glute, mid glute, upper and lower glutes.

You should slowly progress your training as you get stronger.

  • #8. Weighted Glute Kick Back

This exercise routine targets your Glutes, quads, and hamstrings.

You need to do 2 sets of 12 reps for this move. This is how you should do the routines.

How to perform Weighted Glute Kick Back?

  • You should start this routine by being on your knees, on all fours. Keep your elbows exactly below your shoulders.
  • Then place a dumbbell on your right leg between your back knee and hamstrings.
  • Next, move your right knee to your chest and kick your feet back as high as you are able to do it.
  • You can repeat the same move on the other leg and kick your feet back as high and as far back as you are able to do. Repeat this move on each leg 10 times

#9. Weighted Lying Clam Lifts

This is finally the last routine in this category. The weighted side lying clam lifts work your hips and the inner thighs to give you’re a rounder looking booty.

How to perform the lying clam lifts?

Start by lying down on your sides, then grab a dumbbell and place in-between the back of the top leg while bent in a 90 degree.

Now hold those weight tight and use hands to support your head while your elbow is on the floor. Then lift the leg caring the weight up to the air using your hips muscles and bring it back down to start position.

Repeat 15 to 20 reps and switch side do the same move on the other leg. Perform 2 or 3 set for day.

Conclusion On  How to Grow Bigger Buttocks With Knee Problems

So in this post on How to Grow Bigger glute With Knee Problems, I have shown you how to grow glutes with bad knees with 3 of my Best leg workout for bad knees, 1 Lower body workout bad knees at the Gym and 4 Knee friendly glute exercises to perform at home.

Pick any 6 to 8 moves that you love from the exercises group and stick to it,

Perform 10 to 20 reps depending on your strength and slowly increases the difficulty as you get stronger,

Do 2 to 3 sets per day, 3 to 5 days a week.

Then you have eat the right type of food and supplements make sure your hard work it put to the right use. See the list of  94 food that makes the but bigger or look at this 51 food that goes straight to your bum and thighs

Choose the food class you like that works well with you.

Related Articles:

17 Yoga Poses to Lose Inner Thigh Fat: Yoga to Reduce Thighs in 2 Weeks

12 Easy Yoga Poses for Two People (Friends, partner or couples Yoga)

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