A lot of knee and back pain actually starts from the hips. If your hips aren’t working well, your knees and lower back end up doing extra work — and that’s when pain builds up.
Why the hips matter
Your hips help control your legs and keep your body stable.
When they’re weak:
- Knees fall inward → knee pain
- Lower back works harder → back pain
- Balance and control drop
Stronger hips = less stress on knees and back.
Hip stability exercise ideas:
Glute Bridge
How to do it:
- Lie on your back, knees bent
- Feet flat on the floor
- Push through your heels and lift your hips
- Pause, then slowly lower
Feel it in: glutes (not lower back)
Progression: Add weights on your hips
How much: 8–12 reps, 2–3 sets
Clamshell
How to do it:
- Lie on your side, knees bent
- Keep feet together
- Lift your top knee, then lower
Keep it simple:
- Don’t roll backward
- Small movement is fine
Feel it in: side glute (not lower back or hamstrings)
Progressions: Add resistance bands in between your knees
How much: 8–12 reps, 2–3 sets
Side Leg Raise
How to do it:
- Lie on your side
- Keep top leg straight
- Lift up, then lower slowly
Tip: stay in a straight line
Feel it in: side glute (not lower back or hamstrings)
Progressions: Add resistance bands in between your knees
How much: 8–12 reps, 2–3 sets
Single Leg Stand
How to do it:
- Stand on one leg
- Keep steady
Make it easier: hold a wall
Progressions: hold longer or try to reach forward
How much: 20–30 seconds each side, 5 reps
Side Step-Up
How to do it:
- Stand next to a step
- Put one foot on the step
- Push up, then step down slowly
Keep it simple:
- Knee points forward
- Move slow
How much: 8–12 reps, 2–3 sets
Advanced hip exercises
Once the basics feel easy and pain is under control, these help build more control and strength.
Single Leg Hip Hinge
How to do it:
- Stand on one leg
- Slight bend in the knee
- Hinge forward at your hips
- Let your other leg go back
- Return to standing
Think: “Lean forward, not bend your back”
You should feel: Back of the hip/glute working
How much: 8–12 reps, 2–3 sets
Make it easier: Start with split stance or hold onto the wall
Hip Aeroplane
How to do it:
- Start in a single leg hinge position
- Slowly rotate your body open
- Then rotate back down
- Stay balanced throughout
Keep it simple:
- Move slow
- Stay in control
- Don’t rush
You should feel: Deep hip control and balance
How much: 8–12 reps, 2–3 sets
Stick with the exercise program, and over time you’ll likely notice:
- Less knee pain
- Less back discomfort
- Better balance and control
If things aren’t improving, get it checked — sometimes small changes in technique make a big difference.
If pain persists or worsens, it’s worth getting an individual assessment to tailor these exercises specifically to your needs.
Book a session with PowerBuild Physiotherapy today to check your hips!
