@heydrrob: Walking is a controlled fall. You're falling forward, and you catch yourself with every step. When you catch yourself, everything up here has to fire—most importantly, the glute medius, right on the side of your hip. The job of the glute medius is to keep your leg from turning inward. If it's weak, every time you take a step, your knee caves in like this. That over-strains the structures on the inside of your knee and causes pain. Let me show you my favorite exercise to fix that. **Level 1:** Get into this position—on all fours, push away from the ground so your spine is in a straight line. Tighten your core. Push the knee on your problem side down into the ground. Then lift and drive your hip forward until your body is in a straight line. Then push that knee down again as you bring your butt back toward your heel. We're not going straight up and down. It's up and forward, then down and back. **Level 2:** If that's too easy, pick that leg up and keep it up. Drive the knee into the ground, come up and forward, then down and back. Go until you're tired. Do two sets before you walk. **Level 3:** If the first two are still too easy, add a band just above the knee. Clam open against the band. That band is trying to pull your knee off the ground—you have to push it down. Come up and forward, down and back. Go until you're tired. If that's still too easy, pick that leg up and do it again. Your goal is 10 to 12 reps—or until you really feel that glute medius burning. Do two sets on each side before you walk. It'll strengthen the glute medius, stabilize your whole leg, help with knee pain, and most importantly—get you better, not older. #glutes #gluteactivation #kneepain

Dr. Rob Jones

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Region: MX

Thursday 26 February 2026 15:38:12 GMT