If you’re looking to move with greater ease, feel stronger, and keep aches and niggles at bay, your hips and knees deserve special attention. These two powerhouses support almost every step, squat, and stride you take, whether you’re chasing after little ones, running for a bus, or tackling a new sport. By focusing on the right exercises or working with a personal trainer, you set a solid foundation for everything from daily chores to high-level performance.
Why Strong Hips and Knees Matter
The hip and knee joints carry a significant portion of your body weight and are critical to your overall mobility and balance. When these joints are healthy and strong, you’ll notice more confidence in your movements. Weakness, on the other hand, can make even routine activity feel uncomfortable or limit how far you’re willing to push yourself.
Strong hips act like stabilisers for your knees, absorbing impact and distributing force whenever you move. A mismatch—when your hips are weak—often places more pressure on your knees, increasing your risk of injury and discomfort. Targeted exercises can bring better alignment and help your muscles work together smoothly.
Results Worth Pursuing
You’ll reap plenty of benefits from strengthening your hips and knees:
- Greater confidence in your stability and balance
- Less likelihood of falls and accidents
- Improved posture
- A noticeable boost in power for sports and fitness activities
- Reduced risk of chronic knee pain or hip issues
You don’t need complicated routines or hours in the gym. With the right moves, you’ll see tangible improvements in how you move and feel.
The 8 Best Exercises for Hip and Knee Strength
Let’s look at the proven exercises personal trainers recommend to build up these key joints. For each movement, you’ll find a description, key coaching points, and a few tips for adapting the move to your own experience or space.
- Glute Bridge
This classic move wakes up the muscles of your bum and your core, protecting your hips and back.
How:
- Lie on your back, knees bent, feet flat on the floor, hip-width apart.
- Rest your arms at your sides.
- Drive through your heels, squeezing your bum to lift your hips upwards.
- Hold for a moment at the top before slowly lowering down.
Focus on: Keeping your rib cage tucked and your lower back neutral.
- Clamshell
Great for targeting smaller hip stabilisers, the clamshell helps address imbalances that can affect your knees.
How:
- Lie on your side, with your knees stacked and bent at 45 degrees.
- Keep your feet together.
- Keeping your hips stable, lift the top knee as high as you can without shifting your hips or rolling backwards.
- Pause, then return to the start.
Focus on: Quality over quantity—keep your movements slow and controlled.
- Step-Up
A step-up mimics everyday tasks, strengthening your thighs, hips, and knees in a practical way.
How:
- Use a sturdy step, box, or even staircase.
- Step up with one foot, pressing through your heel and keeping your knee in line with your toes.
- Bring your other foot up so you’re standing tall.
- Step back down and repeat.
Focus on: Avoid pushing off your back foot; let your lead leg do the work.
- Lateral Band Walk
This is a favourite for waking up neglected lateral hip muscles.
How:
- Place a mini band around your thighs above your knees.
- Stand with feet hip-width apart, knees bent slightly.
- Take slow, controlled steps sideways—feel the outside of your hips working.
Focus on: Maintain tension in the band throughout; avoid letting your knees cave in.
- Split Squat
Split squats, also called static lunges, strengthen hips, glutes, and knees all at once, and can be enhanced by working with a personal trainer.
How:
- Stand with one foot in front of the other, a stride’s length apart.
- Lower your back knee towards the floor, keeping your front knee above your ankle.
- Push back up to the start.
- Switch legs after completing your reps.
Focus on: Stay upright and keep your core engaged throughout the movement.
- Single-Leg Romanian Deadlift
This advanced yet accessible move challenges your balance and hip strength.
How:
- Stand on one leg, softening your supporting knee.
- Hinge forwards from the hips, sending your free leg behind you.
- Keep your back flat, reaching towards the ground with both hands.
- Return to standing, using your hips and glutes.
Focus on: Slow, controlled movement. Don’t let your hips twist or your back round.
- Wall Sit
A superb isometric move to fire up your thighs and hips while keeping everything stable.
How:
- Slide down a wall until your knees are at a right angle.
- Press your back firmly against the wall.
- Hold as long as you can, aiming for 30-60 seconds.
Focus on: Keep your knees lined up over your ankles and your lower back against the wall.
- Lateral Lunge
Adding a sideways step can challenge muscles you don’t often use.
How:
- Stand with feet hip-width apart.
- Take a big step to your right, bending your right knee and sending your hips back, keeping your left leg straight.
- Push off with your right foot to return to the starting position.
- Alternate sides.
Focus on: Keep your chest up and your weight in your heels.
Exercise Table: Quick Reference
| Exercise | Primary Muscles | Equipment | Useful Tip |
|---|---|---|---|
| Glute Bridge | Glutes, core | Mat | Add a resistance band for extra work |
| Clamshell | Hip abductors, glutes | None | Use mini-band for more challenge |
| Step-Up | Quads, glutes | Step/box | Start low; increase step height over time |
| Lateral Band Walk | Glutes, hip stabilisers | Mini-band | Go slow to keep tension |
| Split Squat | Quads, glutes | None | Use dumbbells for more intensity |
| Single-Leg Romanian Deadlift | Glutes, hamstrings | None/dumbbell | Reach forward, not downward |
| Wall Sit | Quads, glutes | Wall | Try it with a ball between the knees |
| Lateral Lunge | Glutes, adductors | None | Keep toes pointed forward |
Making the Most of Your Routine
Consistency is your friend here. Two or three sessions a week can make a noticeable difference in strength and comfort, but listen to your body and rest when needed. Mixing in these exercises alongside general movement (like walking or swimming) boosts recovery and results.
If you’re short on time, group a few of these moves together for a circuit. For example:
- 10 Glute Bridges
- 15 seconds Lateral Band Walk (each direction)
- 10 Step-Ups (each leg)
- 30 seconds Wall Sit
Repeat 2-3 times, with rest in between.
Customising for Your Needs
You don’t need to stick to the same reps or sets forever. Progress comes from gradually increasing the challenge when you feel ready. Here’s how you can do it:
- Add resistance bands or dumbbells
- Slow down the tempo for more muscle engagement
- Increase the number of repetitions or sets
- Decrease rest time between exercises
Adjust movements if you’re dealing with any pain or previous injuries. It’s not about pushing through discomfort but rather finding a level that feels rewarding and sustainable.
A Few Signs You’re on the Right Track
Strong hips and knees make themselves known in little ways at first. Maybe you notice you can walk up stairs without needing to pause. Perhaps you feel steadier getting in and out of chairs, or find your running gait feels smoother than before.
You’ll know your hard work is paying off when:
- Everyday activities feel easier and less tiring
- Balance and agility show subtle improvements
- You can “activate” your glutes and hips more intentionally
- There’s a sense of fluidity with both low-impact and high-impact tasks
Why Hiring a Personal Trainer Might be the Best Solution
Seeking the guidance of a personal trainer can significantly amplify your journey towards stronger hips and knees. A skilled trainer tailors each exercise to your unique needs and abilities, ensuring proper form and minimising the risk of injury. They bring expert insight into progressive training, helping you to strategically increase intensity as you build strength and confidence. Beyond mechanics, a personal trainer offers motivational support and accountability, pushing you to achieve milestones you might not attempt on your own. Their experience allows them to provide innovative solutions and adjustments if you encounter any hurdles, keeping your fitness journey invigorating and rewarding. With their guidance, you’re not just performing exercises; you’re cultivating a sustainable, empowering routine that transforms your overall wellbeing. Click here to start your journey with a personal trainer.
Building Resilience for the Long Run
There’s something deeply satisfying about reclaiming your strength and movement capacity, no matter your age or starting point. Strong, stable hips and knees unlock not just power for exercise but vitality for all areas of life.
Taking five to ten minutes for these targeted exercises with guidance from a personal trainer can fit into even the busiest routine. The payoff—a steadier stride, less knee ache, and the confidence to try new things—will ripple out in ways you might not expect. Give your joints the support they deserve, and you’ll move through your days with more freedom and joy than you thought possible.