If you currently experience nagging knee pain when lifting or knee soreness during exercise, then you already know the extent to which this negatively affects your workouts and overall progress. It’s also likely that you’ve tried to address the problem by either avoiding certain exercises or focusing solely on strengthening the structures around the knee. But the truth is, although there’s several causes of knee pain, it’s often due to a commonly overlooked aspect within most people’s training routines: strengthening the glute medius. This is because the glute medius, which is one of the lesser known glute muscles, plays a vital role in key movements at the hip (pop up abduction and rotation). And when the glute medius is weak, you’re unable to properly control your femur and as a result it slightly rotates inward to compensate which happens anytime you stand, walk, or perform lower body exercises for example. And this inward rotation creates excessive stress on the knees in different areas, hence creating the knee pain you might be feeling. In fact, research shows that a weak glute medius is often correlated with knee pain. Research also shows that strengthening weak glutes with glute medius exercises or a glute medius workout seems to fix knee pain. Thus, it seems that hip strengthening exercises to strengthen the glute medius muscle seems to be an effective “knee pain exercise” to fix knee pain or soreness. But, it’s vital that you choose the right glute medius exercises. In this video I’ll show you how to assess whether you have a weak glute medius in the first place, then I’ll show you a glute medius workout you can do based on research that has compared glute medius activation on a variety of exercises. Incorporating the exercises shown overtime should greatly improve any knee pain or knee soreness you might be feeling during exercise.
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Glute medius and knee pain correlation:
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Strengthening glute medius reduces knee pain:
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Glute medius activation (EMG) systematic reviews:
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