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If a client has pain in their knees, hips or lower back (even their feet) then I routinely examine the buttock muscles to check the strength and how they function in general and sporting activities.

I’m  particularly interested in the strength of the Gluteus Medius muscles (the buttock muscle found on the outer part of your hips). These muscles support your pelvis and stop your knee from rolling inwards when you walk and run. They are frequently weak or underactive (lazy) resulting in poor movement patterns and pain over time.

One of the best exercises to strengthen the Gluteus Medius is to practice squatting on one leg:

A good tip is to practice this exercise in front of a mirror to begin with, so you can see what your hip and knees are doing. Start with a 1/4 squat like I am demonstrating in this video, being really precise with your technique, up to 30 repetitions on each side once or twice a day.

For more ideas about strength and conditioning exercises to prevent knee pain, take a look at this article:

Runners Knee