Move of the Month: Knee and Hip Health

by GRP Rower Sophie Calabrese (with photos from GRP Biathlete Luke Brown)

Continuing on with my series on mobility for all parts of your body, this one will be all about your knees and hips. These are the next points going up your body’s kinetic chain and support your feet’s interactions with the ground. Not only do your hips connect the chain further, they are responsible for generating the bulk of force for a variety of different movements. Healthy hips mean sizable power generation and happy knees allow efficient power transfer to the ground. Here are 5 exercises that target your hips and knees:

Half-kneeling banded hip distraction

Target: Hip joint capsules
Why: Long periods of sitting or being immobile can compress your hip joint, negatively affecting the femur’s ability to move as it should against your pelvis. Using a band to pull your femur out and back while moving into deep flexion will help restore proper movement.
How:
1. Attach a thick resistance band low on an immobile object, like a squat rack.
2. Loop it around your leg so it lies in your hip crease and turn so that the banded leg is closer to the rack.
3. Drop into a deep lunge position slightly in front of the anchor point so that the band is gently pulling your femur out and back. 
4. Hold this position or perform small, gentle movements in the position for 2 rounds of 1-2 minutes each side.
5. BONUS: If you want to take it a step further, you can open your arm on the banded leg’s side to the sky as a way of deepening the stretch. Do this 10-15 times each side.

Banded Poliquin Step-Ups 

Target: Quadriceps, knee joint stability
Why: Performing these will activate your quads, restore proper extension mechanics, and improve patellar tracking.
How:
1. Set up a slant board or a short step so that your heels are elevated and your toes are pointed down. 
2. Anchor a light resistance band in front of you and loop it around the working leg.
3. Shift your weight onto the banded, working leg and pick up the other foot.
4. Bend the working leg, letting your knee come over your toes (don’t let it collapse inward!), tap the heel of the floating foot on the floor, and return to the starting position.
5. Perform 3 sets of 8-12 reps per leg.

90-90 Hip Rotation and Extension

Target: Glutes, hip internal/external rotation
Why: Enhances the femurs’ rotational ability and glute activation through extension. 
How:
1. Start seated in the 90-90 position - front leg in external rotation, back leg in internal rotation.
2. Transition to the other side by flipping the position both legs are in.
3. At the end of each transition, press your front leg’s glute into the ground and come up onto its knee.
4. Perform 2-3 sets of 5-8 reps each side with a 3 second hold on each glute extension.

Half-kneeling Adductor Rock Backs

Target: Adductors, medial hamstrings, hip internal rotation
Why: Adductor tightness limits hip abduction and deep squat positioning. This movement will help to reduce adductor tightness and improve your hip’s internal rotation.
How:
1. Start on all fours and extend one leg out to the side with the foot flat and toes pointed forward.
2. Keep your spine neutral and slowly rock your hips back toward your heel.
3. Move within a comfortable range, feeling the stretch in your inner thigh, primarily at the end range of the movement.
4. Perform 2-3 sets of 10-12 reps per side.

Elevated Hip Flexor Lift-Offs

Target: Hip flexors (iliopsoas, rectus femoris), femoral flexion
Why: Most people stretch the hip flexors passively to keep them from getting too tight, but lack active control of them, especially in lengthened positions. This exercise will help to restore control and stabilize the hips, combating injury and pain (partially in your back!).
How:
1. Sit tall on the floor (preferably with a surface supporting your back if possible) with one leg extended in front of you and the other off to the side.
2. Place a yoga block, ball, or some other object in front of you by your extended leg.
3. Keeping your torso upright and your spine neutral, lift your straight leg over the object using only your hip flexors.
4. Lightly tap the ground on the other side of the object and return to the starting position without losing tension in your leg.
5. Perform 2-3 sets of 6-10 reps per leg. Emphasize height and control.

Improving your hip and knee mobility will help build confidence in how your body moves and lives on a daily basis. Whether you’re an athlete, desk-bound professional, or just looking to move better and feel stronger, integrating these exercises into your routine a few times a week can make a lasting difference. Stay intentional and your hips and knees will thank you - both during activity and everyday life!