3. Standing Glute Squeeze and Chair Glute Squeeze
If your glute muscles are toned, your knees are less stressed. Some quick, simple exercises can be done to strengthen your glutes. A simple exercise is to stand and rest a hand on a piece of furniture for support. Lift your right foot up towards your glutes. Hold it there for about five seconds. Repeat with the other foot.
Another exercise is to stand with your legs apart, Squeeze your glutes tightly for five seconds and release. A slightly more difficult exercise is to start in a wide squat position and push off the ball of your right foot. Squeeze and contract your whole leg. Hold for five seconds and repeat.
Start with your legs apart. Lift your right leg behind you about six inches off the floor and at a 45-degree angle. Point your toe and squeeze your glutes for five seconds. Repeat on the left side. Now stand with your feet shoulder-width apart and raise your right leg to a 45-degree angle. Cross it in front of your body and point your toe. Hold for four seconds and repeat on the other side.
Sit in a chair with your feet on the floor. Make your hands into fists and put them in between your legs. Squeeze your legs inwards for five seconds and resist with your fists. Now move your hands and place them on the outside of your thighs. Push your legs outwards and resist with your hands. Hold for a few seconds and release.