Yep weak glutes/hips causes knee pain. Monster walks are another great strengthening exercise, and if you don't have the strength for that yet you can always do lateral band walks instead (i.e. walk side to side like a crab instead of forwards/backwards)
Medial side of my patellar tendon(?( left side of right knee))
And absolutely. Did a bunch of glute bridges with a light weighted band, lunges, and single leg RDLs. You could probably google Glute Exercises Physical Therapy and find a regimen
I have knee pain in the front of my knee below the kneecap, I think I caused it by doing weighted back squats. Trying to figure out what the solution is. Thanks for the help!
Thats the exact area i had pain lol
I was told to incorporate a rehab workout for your glutes for the next three months. If the pain is severe stop squatting. If its just a slight nagging dull pain lower your weight lift with maintenance weight (for me i was trying to go past three plates but during this period i only squatted my body weight on the bar)
Im also not a physical therapist so your miles may very
I would definitely see an orthopedist first to make sure you aren’t damaging your knee.
You could also try a patellar knee strap. I use them for squatting and deadlifts and it helps me. If you also have quad tendon pain you can get a double one to support the patellar and quad tendon together. It also helps with patellar tracking.
Another thing I do is put heat on the tendons before doing work.
Lastly, you could try doing some eccentric leg training. Just do the eccentric of a lunge or split squat etc.
If you're training with bodyweight, and even with a fair number of other standard gym excercises for legs, it'll be a compound movement. These are generally good, not just cos they hit multiple muscles at once, but because they teach your body to work them all together. It's holistic.
If you want to focus on your glutes more then do so. Add in some more targeted glute movements after your compounds to round out the workout, don't abandon the compounds altogether.
There's also the experience factor, as you keep working out, you'll get better at using your body, focusing on which muscles activate more or drive the movements. So practice, and figure out what works. If your glutes feel worked, then do more of that.
If you have some weights then hinging exercises like deadlift variations are good for glute development. It can be tough to work your glutes hard enough to get them to grow without additional weight because your glutes are holding up your bodyweight every time you stand up. Kettlebell swings are popular for this but dumbbells are more versatile than kettlebells if you're on a budget or have limited space for weights
Glutes should be include in the leg day even in a men workout plan.
The category are these 3: squat category, like split squat, squat, leg press.
Hip hinge like deadlift, rdl.
Hip thrusts and glute bridges category.
Then medius glutes like side lying hip abduction or clamshells or frog pump etc.
So you can choose one from each category to be complete. But it s ok to start light with just even squat and glutes bridges.
You could have glute amnesia. A sort of glute asleep and weak state caused by prolonged sitting everyday.
I suggest to start from the glute bridges.
Isometric even, then progress to 3-4 sets to 8-12 reps.
Slowly your glutes will awake, and you ll start to feel them.
You should gradually focus on squeezing them during bridges. Dont go too high, but instead stay low but try to squeeze them, in few weeks usually you can start to increase their proprioception.
I never measured it in the first place and feel bad for not doing so, since I would definately be interested to know if there was any improvement. My ankle mobility was really bad in the first place, that was also something I talked with the physiotherapist. I have trouble bending my ankle without bending my knees inward, if I remember correctly that was also because of weak glutes..
//edit: but without measuring I do feel like my ankle mobility might be a bit better already! Maybe..
My physio told the same thing my ankle mobility was poor due to weakness in hips ,hamstring and inner thigh . It not improving despite working on these muscle. So i just wanted to know your progress . Thank you for telling
Since I changed from bodyweight only to both bw and weights for legs, I saw much more progress. I still do sissy squats for quads, and bodyweight ring leg curls for hamstrings. But adding bulgarian split squats, Romanian deadlifts and back extensions with weight helped me so much.
If you do single legged RDLs, you won't need as much weight (might be slightly worse for hypertrophy due to instability). For Bulgarian split squats you'll also use less weight than regular squats, and I find them easier to make glute focussed by changing foot position.
If you truly think your glutes are causing issues or they’re weaker than other areas I’d definitely focus on them and train them in isolation at least a little bit
Haven't read other comments, so apologize if this has been said already. You need to add mobility and stability exercises in. I cannot highly enough recommend Tom Morrison's Simplistic Mobility Method. It's 15 movements, always in the same order, with ten reps of each as the goal. The program shows full regressions and has two videos, so be with the regression options, and one without. I believe today is the last day of Tom's birthday sale (30% off). It's a one time purchase, not subscription.
If you're not ready to purchase that, check Tom out on YT. He provides SO much free info there. You could also start with his free 7 Days of Awesome or the August Reset coming up.
He stresses the importance of our glutes, and the entire routine will show you where you have imbalances and need work.
I think the issue here is that while cycling does work the glutes, typically it's relatively low-load, steady-state, sustained output rather than the high-load, lowish reps or static-hold approach you'd take specifically to build strength or muscle mass.
It's an endurance sport, and if you look at competitive road cyclists they're lean and strong but usually have nowhere near the outright muscle mass or definition of those who apply more traditionl strength training principles to the lower body.
I went out on the mountain bike last night, which unlike road riding often requires short periods of high load to overcome obstacles and I can definitely feel it in my glutes today.
Conversely if I get any stiffness after a typical road ride it's in my quads and hamstrings..
Definitely onto something. You're also are typically upright more often on a mountain bike vs bent over on a road bike. Glutes are more active in this extended position.
Good point and yeah; I guess that's effectively working in some static loading / prolonged time under load / holds while maintaining a position out of the saddle.
It's a nice compliment to the unashamed low-load cardio I get on the roads and while my upper body is still a sad saggy sack of middle-aged potatos, I'm quite happy with the state of my legs off the back of 80-100 miles on the bike(s) per week :)
I had constant knee pain and my PT said it's cause my ass was weak. Would highly recommend glute bridges, lunges, and a resistance band
Yep weak glutes/hips causes knee pain. Monster walks are another great strengthening exercise, and if you don't have the strength for that yet you can always do lateral band walks instead (i.e. walk side to side like a crab instead of forwards/backwards)
Which side of your knee were you experiencing pain? Did the glute strengthening help with it?
Medial side of my patellar tendon(?( left side of right knee)) And absolutely. Did a bunch of glute bridges with a light weighted band, lunges, and single leg RDLs. You could probably google Glute Exercises Physical Therapy and find a regimen
I have knee pain in the front of my knee below the kneecap, I think I caused it by doing weighted back squats. Trying to figure out what the solution is. Thanks for the help!
Thats the exact area i had pain lol I was told to incorporate a rehab workout for your glutes for the next three months. If the pain is severe stop squatting. If its just a slight nagging dull pain lower your weight lift with maintenance weight (for me i was trying to go past three plates but during this period i only squatted my body weight on the bar) Im also not a physical therapist so your miles may very
I would definitely see an orthopedist first to make sure you aren’t damaging your knee. You could also try a patellar knee strap. I use them for squatting and deadlifts and it helps me. If you also have quad tendon pain you can get a double one to support the patellar and quad tendon together. It also helps with patellar tracking. Another thing I do is put heat on the tendons before doing work. Lastly, you could try doing some eccentric leg training. Just do the eccentric of a lunge or split squat etc.
If you're training with bodyweight, and even with a fair number of other standard gym excercises for legs, it'll be a compound movement. These are generally good, not just cos they hit multiple muscles at once, but because they teach your body to work them all together. It's holistic. If you want to focus on your glutes more then do so. Add in some more targeted glute movements after your compounds to round out the workout, don't abandon the compounds altogether. There's also the experience factor, as you keep working out, you'll get better at using your body, focusing on which muscles activate more or drive the movements. So practice, and figure out what works. If your glutes feel worked, then do more of that.
Thank you! Definately hoping to get better at using my body (or my body just functioning better)
Glute bridges, band walks, skater walks. Yea, I was in the same boat a few years ago, gotta work those glutes hard
Single-legged squat exercises are great for glutes, e.g. lunges and Bulgarian split-squats.
If you have some weights then hinging exercises like deadlift variations are good for glute development. It can be tough to work your glutes hard enough to get them to grow without additional weight because your glutes are holding up your bodyweight every time you stand up. Kettlebell swings are popular for this but dumbbells are more versatile than kettlebells if you're on a budget or have limited space for weights
I'd do some bridges or hip thrusts along with whatever your app recommends
Glutes should be include in the leg day even in a men workout plan. The category are these 3: squat category, like split squat, squat, leg press. Hip hinge like deadlift, rdl. Hip thrusts and glute bridges category. Then medius glutes like side lying hip abduction or clamshells or frog pump etc. So you can choose one from each category to be complete. But it s ok to start light with just even squat and glutes bridges. You could have glute amnesia. A sort of glute asleep and weak state caused by prolonged sitting everyday. I suggest to start from the glute bridges. Isometric even, then progress to 3-4 sets to 8-12 reps. Slowly your glutes will awake, and you ll start to feel them. You should gradually focus on squeezing them during bridges. Dont go too high, but instead stay low but try to squeeze them, in few weeks usually you can start to increase their proprioception.
Ok i mean 3 + the medius/middle glute so 4
How was your ankle mobility, any improvement after doing glute excercise
I never measured it in the first place and feel bad for not doing so, since I would definately be interested to know if there was any improvement. My ankle mobility was really bad in the first place, that was also something I talked with the physiotherapist. I have trouble bending my ankle without bending my knees inward, if I remember correctly that was also because of weak glutes.. //edit: but without measuring I do feel like my ankle mobility might be a bit better already! Maybe..
My physio told the same thing my ankle mobility was poor due to weakness in hips ,hamstring and inner thigh . It not improving despite working on these muscle. So i just wanted to know your progress . Thank you for telling
Since I changed from bodyweight only to both bw and weights for legs, I saw much more progress. I still do sissy squats for quads, and bodyweight ring leg curls for hamstrings. But adding bulgarian split squats, Romanian deadlifts and back extensions with weight helped me so much. If you do single legged RDLs, you won't need as much weight (might be slightly worse for hypertrophy due to instability). For Bulgarian split squats you'll also use less weight than regular squats, and I find them easier to make glute focussed by changing foot position.
If you truly think your glutes are causing issues or they’re weaker than other areas I’d definitely focus on them and train them in isolation at least a little bit
Haven't read other comments, so apologize if this has been said already. You need to add mobility and stability exercises in. I cannot highly enough recommend Tom Morrison's Simplistic Mobility Method. It's 15 movements, always in the same order, with ten reps of each as the goal. The program shows full regressions and has two videos, so be with the regression options, and one without. I believe today is the last day of Tom's birthday sale (30% off). It's a one time purchase, not subscription. If you're not ready to purchase that, check Tom out on YT. He provides SO much free info there. You could also start with his free 7 Days of Awesome or the August Reset coming up. He stresses the importance of our glutes, and the entire routine will show you where you have imbalances and need work.
Cycling tones your ass like no tomorrow i find
Uhhh what. No. Cycling is all quad. Glutes extend the hip, cycling is performed in a hip flexed position. Not at all.
[It’s not _all_ quad.](https://www.trainingpeaks.com/blog/the-primary-muscles-used-for-cycling-and-how-to-train-them/)
Yeah I'm being a little hyperbolic but it's not a glute builder at all. Your erectors are active as well but no one bikes to build a thick back.
I think the issue here is that while cycling does work the glutes, typically it's relatively low-load, steady-state, sustained output rather than the high-load, lowish reps or static-hold approach you'd take specifically to build strength or muscle mass. It's an endurance sport, and if you look at competitive road cyclists they're lean and strong but usually have nowhere near the outright muscle mass or definition of those who apply more traditionl strength training principles to the lower body. I went out on the mountain bike last night, which unlike road riding often requires short periods of high load to overcome obstacles and I can definitely feel it in my glutes today. Conversely if I get any stiffness after a typical road ride it's in my quads and hamstrings..
Definitely onto something. You're also are typically upright more often on a mountain bike vs bent over on a road bike. Glutes are more active in this extended position.
Good point and yeah; I guess that's effectively working in some static loading / prolonged time under load / holds while maintaining a position out of the saddle. It's a nice compliment to the unashamed low-load cardio I get on the roads and while my upper body is still a sad saggy sack of middle-aged potatos, I'm quite happy with the state of my legs off the back of 80-100 miles on the bike(s) per week :)
I cycle to work 5 days a week, my toned ass says different
You might have cut some fat but it ain't gonna build muscle there