Knee Pain Might Mean Weak Hips and Glutes
Your gluteus medius plays a big role in your ability to balance on one leg, Chan says. This muscle runs along the side of your pelvis and is responsible for stabilizing you while you walk, run or perform any single-leg activities.
“If the gluteus medius of the standing leg is weak, it can cause the opposite hip to drop, leading to abnormal stresses up and down the entire leg, including the knee,” Chan says.
Strengthening the glute medius, then, can help improve your balance and alleviate the stress placed on your standing knee. The side plank strengthens not only your gluteus medius, but the entire side of your body while building your balance. Begin with the modified side plank and work your way up to the full exercise, Chan says.
Modified Side Plank
- Lie on your side, placing your elbow down on the ground directly underneath the shoulder to support your upper body.
- Bend your knees and place your feet behind your body.
- Raise your hips off the ground and push them up toward the ceiling, keeping your body in a straight line.
- As you grow more comfortable with this exercise, extend your legs and balance on the sides of your feet, keeping your legs stacked and body in one line.
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