Glute Power without Knee Pain — Hinges & Hip Thrusts
40–45 min
All Levels
Gym/Home
Knee-safe
Who it's for
- Wants strong glutes with minimal knee stress
- Gym or home with a bench
- All fitness levels
- Hip hinge movement pattern focus
Equipment needed
- Bench/sofa edge
- Barbell or dumbbell
- Mini-band
Session (≈40–45 min)
Warm-up (6 min)
Hip airplanes (assisted) ×4/side, Cat–camel ×6, Band external rotations ×12.
Main (26–28 min)
Barbell or DB Hip Thrust — 4×8–10, rest 90 s
Cues: posterior pelvic tilt at top, chin tucked, shins near vertical.
Alt: Glute bridge on floor.
Romanian Deadlift (DB/BB) — 4×8–10, rest 90 s
Cues: long spine, push hips back, feel hamstrings.
45° Back Extension (controlled) — 3×10–12, rest 75 s
Alt home: Prone hip extension (pillow under hips).
Mini-band Abduction (standing or side-lying) — 3×15/side, rest 45 s
Finisher (4 min)
EMOM ×4: 20 s glute bridge hold + 40 s rest.
Cool-down (5 min)
Piriformis stretch 45 s/side, Hamstring stretch 45 s/side, Box breathing 1 min.
Progression
Increase the weight in thrust/RDL by 2–5 kg or add 1 set to back extension.