Hip Exercise To Fix Back / Knee Pain

If you experience lower back, SI joint, or knee pain during or after performing compound lower body exercises like squats or deadlifts, incorporating a specific exercise into your warm-up routine can be a potential solution. In this article, we will explore one of the main reasons for this pain/discomfort and introduce a simple yet effective exercise that can be integrated into your training routine before engaging in lower body strength work.

During resistance training, the primary goal is to generate force through muscular contraction while relying on our passive structures, such as our joints and connective tissue, to provide support and assist in movement.

However, insufficient stability and / or mobility can hinder the muscles from functioning optimally, placing additional stress on passive structures like the lumbar spine, SI joint, or knees.

To address this, I highly recommend incorporating the Hip Airplane exercise into your warm-up routine. The Hip Airplane targets lower body stability and helps improve internal and external rotation of the hip, addressing both the root causes of discomfort and enhancing overall movement quality.

To assist you in understanding and performing the exercise correctly, I have provided a video demonstration:

I would suggest doing 3-5 reps per leg for 1-3 sets at the beginning of your session. There's no magic number of sets or reps here, so just do what feels right before jumping into your strength work.

Give it a try and let me know if you feel after your session!