Strengthen Your Hips to Better Support Your Knees
If your knees tend to wobble inward when you walk, use stairs, or balance on one leg, the problem may not start at the knee itself. Weak hip stabilizers and external rotators can make it harder to control the position of your leg, which may place extra stress on the knee.
The good news is that you can train these muscles with one simple movement and gradually progress from beginner to more advanced variations.
Why Hip Strength Matters for Your Knees
The muscles around the outside of your hips help stabilize your pelvis, thigh, and knee when you move.
When these muscles are not doing their job well, you may notice:
Your knee collapsing inward when you step
Your body shifting from side to side while walking
Difficulty staying aligned when going down stairs
Poor balance on one leg
Strengthening the hips can help you develop better control and keep the knee tracking more steadily during everyday movement.
Level 1: Supported Hip Hinge
This beginner variation uses a chair or countertop for support so you can focus on activating the correct muscles.
How to do it
Stand about 6 to 8 inches away from a chair or countertop.
Place your hands lightly on the surface for support.
Keep your feet underneath your hips with your toes pointing forward.
Slide one foot slightly backward so the big toe lines up roughly with the front heel.
Shift about two-thirds of your weight onto the front foot.
Keep your chest tall.
Push your hips backward as you bend the front knee slightly.
Stop when you feel tension through the glute and hamstring.
Squeeze the front glute and stand tall again.
Key activation cue
Press your big toe firmly into the floor and imagine gently rotating the front leg outward without actually moving your foot.
This can help you feel the muscles on the outside of your hip working harder.
How long
Practice for about 1 minute on each side.
Level 2: Supported Single-Leg Hip Hinge
Once you feel comfortable with the beginner version, reduce how much support you use from the chair.
How to do it
Keep your fingertips lightly on the chair or countertop.
Shift most of your weight onto the front foot.
Keep the other foot slightly behind you.
Slowly hinge forward from the hips.
Lightly tap the back toes behind you.
Press through the front foot.
Squeeze the glute and extend your hips as you return upright.
Key form cues
Keep pressing the big toe into the ground.
Keep the knee aligned instead of letting it collapse inward.
Move slowly enough to feel the glute controlling the movement.
Use only as much hand support as you need.
How long
Gradually work toward 1 minute per side.
Level 3: The Drinking Bird
The final progression removes the chair completely and challenges your balance, hip strength, and control.
How to do it
Stand tall with your hands on your hips.
Grip the floor gently with your toes.
Shift your weight onto one leg.
Hinge forward from the hips.
Let the opposite leg extend behind you as you lean forward.
Keep your standing knee controlled and aligned.
Squeeze the glute to return to standing.
Repeat slowly.
Key form cue
Think about moving from the hip rather than rounding your back or letting your knee collapse inward.
The goal is balance and control, not how far forward you can lean.
How to Progress Safely
Start with the variation that allows you to maintain good control.
Progress when you can:
Keep your knee aligned
Maintain your balance
Feel your glute doing the work
Move without knee pain
Complete the movement slowly and smoothly
There is no need to rush to the hardest version. Better control at an easier level is more useful than struggling through an advanced variation.
Simple Hip Strength Routine
Try:
Beginner supported hip hinge: 1 minute per side
Progress to the supported single-leg hinge when ready
Eventually work toward the unsupported drinking bird
Practice a few times per week and focus on controlled, quality repetitions.
Conclusion
If your knees tend to wobble inward or feel unstable during walking and stairs, strengthening your hips is a smart place to start. Your hip stabilizers help control the position of your entire leg, which can make everyday movement feel steadier and more supported.
Begin with the chair-supported version, learn how to engage your glutes and keep your knee aligned, and gradually progress toward the drinking bird as your strength and balance improve.