FIX Your Knee Pain: Stop Ignoring This Muscle! (Full Exercise Routine)

If you currently experience nagging knee pain when lifting or knee soreness during exercise, then you already know the extent to which this negatively affects your workouts and overall progress. It’s also likely that you’ve tried to address the problem by either avoiding certain exercises or focusing solely on strengthening the structures around the knee. But the truth is, although there’s several causes of knee pain, it’s often due to a commonly overlooked aspect within most people’s training routines: strengthening the glute medius. This is because the glute medius, which is one of the lesser known glute muscles, plays a vital role in key movements at the hip (pop up abduction and rotation). And when the glute medius is weak, you’re unable to properly control your femur and as a result it slightly rotates inward to compensate which happens anytime you stand, walk, or perform lower body exercises for example. And this inward rotation creates excessive stress on the knees in different areas, hence creating the knee pain you might be feeling. In fact, research shows that a weak glute medius is often correlated with knee pain. Research also shows that strengthening weak glutes with glute medius exercises or a glute medius workout seems to fix knee pain. Thus, it seems that hip strengthening exercises to strengthen the glute medius muscle seems to be an effective “knee pain exercise” to fix knee pain or soreness. But, it’s vital that you choose the right glute medius exercises. In this video I’ll show you how to assess whether you have a weak glute medius in the first place, then I’ll show you a glute medius workout you can do based on research that has compared glute medius activation on a variety of exercises. Incorporating the exercises shown overtime should greatly improve any knee pain or knee soreness you might be feeling during exercise.

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Glute medius and knee pain correlation:
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Glute medius activation (EMG) systematic reviews:

[gilbertgarcia]

I played ball at a gym that was slippery and my knee wasn't the same since. Had knee pain in front of and behind my knee cap. I couldn't do lunges or squats after because of the pain. I started doing these exercises and I could instantly feel this muscle activated and I could squat and it felt stable with no pain. Thank you

[CrispyBacon]

Thanks Jeremy, I finally understand why putting a resistance band around my legs while squating alleviated my knee pain.

[chantonaki]

Just found this channel. I really appreciate that you: speak slowly and do not shout, provide studies, and include really cool graphics that allow me too see which muscles should be activated. Super professional, thank you.

[angelaluo]

this video was 100% on point as his exercises were all prescribed by my physical therapist. love your content!!!

[albertcantoran]

This is exactly the problem I have with my knee pain. I can confirm with your assessment that the issue lies on having weak hips and glute medius. The exercises you added are exactly what my physical therapist had me perform. Overtime, it dramatically reduced my knee pain while exercises my legs. I would also add using a foam roller to roll those weak areas. Great video!

[joelfernando]

I’ve been having knee pain for 3 years and no one has told me about this. Will def try it. Thank you so much

[simonds]

I stopped running after I developed persistent knee pain. After a year and no improvement, I went to a physical therapist and she quickly identified weak glute medii as the primary cause. The info and exercises she gave me are extremely similar to what Jeremy presented here. Amazing content. DON'T NEGLECT THESE MUSCLES!

[westondiggs]

Everything you’ve reported is true. It’s worked for me. No more knee issue. Thanks for sending this message out...

[jessicabradshaw]

I love how this guy looks like he’s making YouTube videos on his lunch break at work. Definitely deserves a raise for being a go getter and helping the masses💪

[fedelizsidro]

Hi.. I just had an ACL reconstruction surgery and still on my 5th week of post-op recovery. This video helps me a lot to help strengthening my knee to prevent future injury. Thanks a lot!

[burneytoshoe]

Well, this really fixed the pain behind the knees. Thanks for this video

[SanityyG]

AthleanX and Jeremy best fitness channels, very knowledgeable 👌

[nd]

Thank you so much for this! I’ve been struggling with knee pain for months now

[terryshiu]

This is the exact problem that I have and now you've given me a solution. Thank you so much!! Gonna test it out, hopefully I will get better!!!!

[krabbykrabby]

I saw him a couple years ago with not too much subscribers and have been exercising again and he has gotten a lot more. Glad he did bc he has great content

[raton]

Thank you for the information and the Technics to reduce knee pain. I suffer from it. I will try to do the exercises suggest..🙏🙏🙏

[grimgamer]

I went to take an x-ray of my knees and shoulders about a month back and Jeremy comes with back to back videos on my trouble areas. My shoulder is already feeling much better and I hope now my knees do as well. Keep it up!

[honigdachs.]

This video really opened my eyes for the knee issues I'm having.

[dcmsr]

Good sound advice, as a healthcare worker I have to twist in and rotate my hips as I work in confined spaces between patients and equipment, and with me being overweight I thought I was destroying my knees. as I began riding a bicycle in low gears my knee pain went from 9 to a 5 on a pain scale, as I started strength training, and I mean real strength training with free weights at a power lifting gym, This is almost exactly what they did before I even touched a weight. I now power lift 3x a/wk and ride 30 miles 3x a/wk. My knee pain is history. and of course I went from 304lbs. to currently 218. Long story short, Glutes and Core strength are everything!!! Irregardless of sport. Just subbed

[JESUSCHRIST-mtxp]

I have this problem since long time ago thank you GOD BLESS YOU BROTHER