Knee and Hip Mobility: The Foundation for Strength & Pain-Free Movement
When it comes to strength training, knee and hip mobility are game-changers. Whether you're squatting, deadlifting, lunging, or just moving through daily life, your knees and hips dictate how well (and how pain-free) you move. Struggling with knee pain? Feeling tight in your hips? It’s time to kick knee pain to the curb and build a solid foundation from the ground up.
What Is Knee and Hip Mobility?
Knee and hip mobility refers to how well these joints move through their full, natural range of motion.
The knee is a hinge joint, primarily responsible for bending (flexion) and straightening (extension).
The hip, on the other hand, is a ball-and-socket joint, allowing for a much broader range of motion—flexion, extension, rotation, abduction, and adduction.
These two areas work together, meaning if one is restricted, the other (or something else up or down the chain) has to compensate. And that’s where issues start.
Why Knee and Hip Mobility Matters
Limited mobility in your knees or hips can lead to pain, imbalances, and inefficient movement patterns. Here’s why improving mobility in these areas should be a priority:
Better Lifting Mechanics → If your knees and hips move well, your squats, deadlifts, and lunges will feel smoother and stronger.
More Strength, Less Strain → Full range of motion = better muscle activation = more strength with less wear and tear.
Injury Prevention → Mobility restrictions often lead to compensations in the lower back, ankles, or knees—causing discomfort or, worse, injuries.
Improved Posture & Everyday Movement → Whether you're sitting, standing, walking, or carrying groceries, good mobility supports better movement.
What’s Holding Your Mobility Back?
Several factors can limit your ability to move freely in your knees and hips:
Tight Muscles → Stiff hamstrings, quads, hip flexors, or glutes can restrict joint movement.
Joint Restrictions → Inflammation, past injuries, or arthritis can limit mobility.
Sedentary Lifestyle → Sitting too much leads to tight hip flexors and weak glutes.
Compensation Patterns → If you’ve been moving incorrectly for a while, your body has learned workarounds that aren’t ideal.
Recognizing these limitations is step one in reclaiming your mobility and movement. (Hello, Mobility Assessment at our first training session!)
Signs You Need to Work on Knee & Hip Mobility
Not sure if your knees or hips are limiting you? Here are some red flags:
You struggle to hit proper squat depth without your heels lifting or knees caving in.
You feel tightness or discomfort in your hips or knees after sitting, standing, or training.
You experience pain during lunges, squats, or step-ups.
Your balance feels off in single-leg movements.
You notice lower back discomfort after training legs.
If any of these sound familiar, it’s time to prioritize mobility work.
How to Improve Knee & Hip Mobility
Mobility isn’t just about stretching—it’s about unlocking movement through soft tissue work, mobility drills, and strengthening. Here’s where to start:
Release Tight Areas → Use a foam roller or lacrosse ball on your quads, glutes, hamstrings, and calves to break up tension.
Mobilize the Joints → Try 90/90 hip drills, deep squat holds, and active hip openers to improve range of motion.
Strengthen to Support Mobility → Incorporate single-leg exercises, deep squats, and controlled eccentrics to reinforce proper movement patterns.
Move More Throughout the Day → Avoid long periods of sitting; even small movement breaks help keep your joints happy.
Knee Pain? Let’s Change the Narrative
Pain doesn’t always mean injury—sometimes, it’s just a request for change. When dealing with knee pain, I focus on the entire kinetic chain, looking at what’s happening above and below the knee to find the real issue. Here’s what I recommend:
Assess the Surrounding Areas → Roll out your calves, quads, and shins. Tightness here often contributes to knee pain.
Address Hip Mobility → If your hips are restricted, your knees will compensate. Open up your hip flexors and glutes.
Strengthen Smartly → Instead of avoiding movement, train through a pain-free range and slowly expand it over time.
The goal? Change how your brain perceives pain, restore movement, and build strength so you can move pain-free.
Let’s Get to Work
Knee and hip mobility isn’t just about stretching—it’s about building a resilient, pain-free foundation for movement and strength. Whether you're struggling with knee pain, feeling tight in your hips, or just want to squat deeper, mobility is the key.
Ready to move better and lift stronger? Let’s build your foundation together. Book an in-person session or check out my Digital Mobility Program to start unlocking your potential today!
This comprehensive Digital Mobility Program with Video Library is your ultimate guide to achieving your mobility goals and reclaiming freedom in movement.
This guide is for you if you’re looking to:
Improve mobility, flexibility and posture
Address pain and limitations
Minimize injury risks
Establish a warm-up routine for the gym floor
Build a solid foundation for strength training
Purchasers receive version 1.0 of the program with continued access to future updates.
Program includes access to a comprehensive Google Doc and Video Library. Essential tools such as foam rollers and lacrosse balls are recommended and linked for purchase if needed.
