This archive report was first published on 21 May 2020.
Chronic knee pain can make it difficult to engage in lower-body workouts, leaving your bum and leg muscles underdeveloped. However, there are exercises you can do to build a bigger bum without exacerbating the issue.
One effective way to modify exercises is by using resistance bands, which can increase the intensity of your workout without putting additional strain on your knees.
Here are four exercises you can do to build a bigger bum without hurting your knees:
Glute Bridge ¶
Lie on your back with your palms and feet flat on the floor. Slowly raise your hips towards the ceiling, squeezing your butt at the top, and then return to the starting position.
Clamshells ¶
Lie on your side with your legs stacked and your knees at a 90-degree angle. Raise your top knee as wide as you can go, keeping your toes touching, and then return to the starting position. Alternate sides.
Donkey Kicks ¶
Kneel on all fours with your body completely squared. Lift your right heel towards the ceiling, keeping your foot flat, and then repeat on the other side.
Hip Thrust ¶
Lie with your upper back on a chair or bench, feet flat on the floor, and hips low. Raise your hips parallel to the ground and then lower them back down, repeating the motion.
