If You Have Back or Knee Pain, You May Need to Strengthen Your Hips — Here's How

Published on 1/23/2021 at 7:47 PM

Everything in your body is connected, which means the pain you feel in one area might be caused by a weakness or an underlying injury in another. Take your hips, for example. You probably know how sore and tight this area can get just from sitting or working out, but if your hip muscles are weak, you could be in for bigger issues.

Why Should You Strengthen Your Hips?

"Weak hip muscles can cause you to have back pain, knee pain, or ankle injuries," said physical therapist Lauren Lobert Frison, DPT, OMPT, CSCS, owner of APEX Physical Therapy in Brighton, MI. Back pain can occur when your back "takes over" some of the action of your hips, Frison explained, such as when you're walking or squatting, causing your back to over-arch and potentially lead to disc injuries, back spasms, or pain. Your hip muscles also help to stabilize your pelvis; if they're lacking in strength, your hips will drop slightly, causing your spine to bow to the side and causing irritation and pain.

Dealing with knee pain? Your hips might have something to do with that, too. "If your hips are weak, your knees tend to cave in as you do things like squats or jumping," Frison told POPSUGAR. Over time, this can lead to knee or ankle pain and put you at greater risk of major knee injuries, she added, such as an ACL tear.

How Can You Strengthen Your Hips?

With all that in mind, strengthening your hips is crucial for helping with pain and injury prevention, as well as aiding your overall workout performance. "I cannot stress enough how important this is to incorporate into your exercise routine," Frison said. To do so, she recommended targeting your gluteus maximus, the large muscle around the back of your hips that draws your hip back or extends it; and your glute medius and minimus, muscles on the side of your hips that bring your leg out to the side.

Frison recommended the four exercises ahead to strengthen these key muscles, noting that you should do enough reps to fatigue the muscle, aka "making those muscles go to a seven or eight" out of 10. "You should be able to do three to five more good repetitions, in general, when you stop." Keep reading for the four moves she recommends to build hip strength, prevent injury, and ease pain.

Hip Thrust

This move targets your gluteus maximus. Adding a resistance band above your knees can make the move harder while also engaging your gluteus medius and minimus.

Start seated on the ground with your back resting against a sturdy bench, chair, or couch, and your knees bent so your feet are flat on the ground. Your back should be flat against the bench from just below your shoulder blade to your lower back. You can also place a resistance band just above your knees to make this move harder.
Drive through your heels and squeeze your glutes to lift your hips until your knees are at a 90-degree angle. Concentrate the movement in your lower body, not moving your upper body at all, and think about bringing your pelvis toward your ribs at the top. Avoid arching your back at all and look forward the whole time.
Slowly lower back down, continuing to brace your core and glutes and look directly forward.
This counts as one rep.

Banded Seated Abduction

This exercise works your gluteus medius and minimus.

Start seated on a low bench, chair, or sturdy stool with your feet flat on the floor and your knees bent. If you have a resistance band, place it above your knees or, for the most resistance, around your upper shins and just below your knees. (To make it easier, put the band closer to your hips. You can also do this move without a band.) Place your hands on either side of your hips for balance.
Pull your knees apart, moving slowly and with control and pulling against the resistance from the band. Keep your core braced and back flat as you move, squeezing your glutes.
Slowly bring your legs back together to return to the starting position. Again, move with control and resist the band so it's not snapping your legs back for you.
This counts as one rep.

Banded Side Step

You'll work the gluteus medius and minimus with this challenging squat variation.

Begin standing with a band above your knees and your feet about shoulder's width apart, directly under your hips. (To make the move harder, lower the band to below your knees. The lower it is, the more challenging the move will be.)
Squat about halfway down, bending at the hips and knees. Look straight ahead and keep your back flat and your knees behind or in line with your toes.
With your right foot, take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
Step to the right with your left foot, landing at about shoulder's width again. Don't step your left foot all the way in; you want to keep some space between your legs to maintain the resistance from the band. Keep your core engaged and avoid dragging your left foot or rocking your torso from side to side.
Repeat, taking another step to the right.
Reverse the move, taking two steps to the left.
This counts as one rep.

Banded Standing Donkey Kick

Activate your gluteus maximus with this bent-over donkey kick.

Start standing with your feet shoulder-width apart, with the front of your hips against a table, counter, or the back of a couch or chair. To make the move more challenging, place a resistance band above your knees.
Lean over the surface in front of you, propping yourself up on your elbows and making sure the front of your hips and abdomen can lay flat against it. This will help prevent any movement through your lower back.
Bend your right knee and lift your right foot off the floor. Keep your foot flexed so your ankle is at or close to a 90-degree angle with your toes pointing down. This is your starting position.
Kick your right foot back, extending your leg while keeping your foot flexed. Squeeze your glutes and keep your core braced as you move.
Bend your right leg and bring it back in, returning to the starting position.
This counts as one rep. Make sure to do equal reps on both legs.