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Fixing painful knees!

Have you been told you have weak glutes?

Do your knees cave inwards when you squat?

Do you get pain in your knees?

It’s not uncommon, we see it very often. This small movement fault can compound over time until it eventually leads to pain or cartilage damage.

So the real question in… why does it happen?

The knee is a hinge joint, which very simply means that often it is not the cause of the knee pain. To uncover the root cause you need to look above (hip) and below (ankle) to figure out why you’re getting pain at the knee.

In this blog, we will address the hip and different movements to help retrain the glutes to stop the knee from collapsing inwards. Generally, there are 3 things that will cause the knee to fall inwards and cause pain.

1. Lack of proprioception - You haven’t learnt to control your joints and fire them in the right pattern to keep the knee out while squatting.

2. Lack of Glute strength - You don’t have the strength through the Gluteus Medius. This muscle is responsible for abduction of the femur which keeps your knee tracking outwards.

3.Poor hip mobility - If your adductors are tight, this mechanical imbalance can force the knee inwards.

Below we will address each individual issue with a series of exercises which can be used to correct these issues.

Glute Strength & Proprioception


Banded Hip Extensions

Fire Hydrants - Glute Med Strength

Adductor Strength & Mobility


Copenhagen Isometric

Goblet Cossack Squat

Crossbody Deficit Lunge

Reactive Neural Training

One of our favourite ways to retrain this position is by using a style of training called reactive neural training (RNT). These movements place emphasis on overloading the Gluteus Medius while also providing proprioception to relearn where your knee needs to be in time and space to move efficiently, safely and pain free.

RNT Split Squat


RNT Front Foot Elevated Split Squat

RNT Crossbody Step Up


Give these exercises a go or share them with a friend who doesn't use their glutes! If you have any questions please don't hesitate to reach out!



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