Fire Up Your Glutes to Fix Your Knee Pain

James Dunne


United Kingdom

Running, Injury rehabilitation, Triathlon


James Dunne, founder of Kinetic Revolution, is a running coach. He specialises in identifying and correcting dysfunctional movement patterns that impair efficiency in endurance athletes.


In this video, he troubleshoots one cause of knee pain in runners - lack of glute activation. You can use the box jump as an assessment tool. If your knees collapse inward before the jump or when you land, it could be because your glutes are not activating enough to keep your knees outward and your patellofemoral joints aligned. 


To remedy this, all you need is a resistance band:


  1. Place the band around your legs just under your knees. 
  2. Squat slightly as you prepare to jump, keeping your knees rotated outward.
  3. Leap up onto a box. During the jump and the landing, push against the band with your knees.
  4. Hop backward onto the ground and repeat.


This drill teaches you to engage your glutes to maintain hip adduction as you jump and run. With sound mechanics, you'll avoid a lot of unnecessary pain.


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