"This glute exercise targets one of the most important balance muscles, the gluteus medius,"Dr. Malek said. "While all the glutes are involved, this one is a favorite for contributing to hip strength, which will then improve knee stability. It's also a nice way to target the glute without actually standing and adding pressure through the painful knee.
- Lie on your side with the bottom knee bent.
- Straighten the top leg tightly with the quad, and bring it slightly behind your torso.
- Using the glute, raise and lower from hip height while leading with the heel.
- Perform 3 sets of 10 reps, with 30 seconds rest in-between.
- Repeat on the other leg. However, if you want to just strengthen the knee that experiences pain, consider opting for doing that side only.
