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Achy Knees & Ankles Got You Down? This Exercise Can Help…
by Shin Ohtake on Tuesday, August 04, 2009 • 27 Comments
Have you ever suffered from aches and pains in your knees and ankles…perhaps after a long run or a vigorous workout? If you have, you’re definitely not alone - and no, you don’t have to be over the hill to suffer from aches and pains! Achy joints can occur in anyone, but not to worry…I’ll show you a simple exercise that you can do that’ll help strengthen and protect your joints, so you can stop popping ibuprofen like candy.
It may be hard to believe, but your hips can affect all your lower extremities, including all of the joints that make up your legs. Your hips control how you walk, run, step up, and step down. It all starts from your hips! So it’s no wonder that dysfunctional hips can be caused by a weakness in the muscles that support and stabilize them. The muscles in question here are your glutes. Yes, that’s right your “derriere” not only makes your pants look good, but it also functions to keep your hips working optimally. Weak glute muscles can alter your gait pattern and cause a dysfunction in your hips which causes a chain reaction down your legs, putting undue stress on your knees and ankles.
This is why it’s important to keep your glutes strong. Your glutes are made of three muscles each with specific actions and functions, but they all support each other. The glute maximus is the largest and strongest muscle out of all them, but it’s functions can’t be maximized without the assistance from the other two - glute medius and glute minimus. It’s really a team effort. If you want your glutes to optimally function you need all three to be working in unison. And this means not neglecting to train and strengthen the gluteus medius and minimus. Even though they are smaller supporting muscles and only play a minor role in the aesthetics of your backside, they play a key role in stabilizing your hips.
The one exercise that effectively strengthens the glute medius / minimus is the one legged squat. You don’t need any weights, just your own body weight and you can do it anywhere. Check out the video and see how to do the exercise properly and how you can progress into performing a full one legged squat (aka. the pistol squat).
How low can you go? Post your comments below.
You can easily incorporated this exercise into any of your workouts. Try doing 10-12 reps per leg for 2-3 sets and repeat 3 times a week. It’s simple (I didn’t say “easy”), effective, and will strengthen and stabilize your hips so you can run, workout, and perform all other activities free of those yellow and white pills.
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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27 Comments
Posted by Bob on 08/04 at 10:09 AM
That is a great exercise. I’m 57 and have found body weight exercises are the best for a number of maladies. I also started using strength bands ( cables, strands same thing, different names) about 9 years ago. I like the elastics so much I sold my weights. They seem to be easier on the joints and tendons than weights, and have been effective in both weight loss, and muscle building/strength routines.
I’ve been enjoying your articles very much. You have given the sanest way I’ve seen to get into one legged squats. Although Pavel’s “grease the groove” method works too. I am going to try a combination of both methods.
Bob
Posted by schmadrian on 08/04 at 10:43 AM
Excellent post, Shin. Solid advice, simply expressed.
And I have to tell you that the addition of graphics (this is the first time *I’ve* seen them, it might not be the first time you’ve used them on your site) is A-1. They add a lot, without being distracting. (And I can imagine must be a God’s send when it comes to needing to edit a long piece due to mis-speaks, etc.)
Well done, as usual.
Posted by Sharlynn on 08/04 at 12:17 PM
Excellent! I’m going to add this in my workouts. I do regular squats but the one leg is challenging.
Posted by Gavin on 08/04 at 12:43 PM
thanks for the guide I have players who are struggling with knee and ankle pains. These exercise will be a help.Will keep you updated
Posted by ghada aladawy on 08/04 at 03:00 PM
thank you for every thing its a wonderful exercise i will use it in my training i am trainer and i never used exercise with this strength and power intelligent thank you ghada
Posted by ICA on 08/04 at 05:11 PM
“it is not easy”?it is very difficult!;it will take me a month to make it right;but is great!
Posted by Cheryl on 08/04 at 10:53 PM
I lked the way you showed how to progress thru the exercise. And I like your dog.
Posted by Avi on 08/04 at 11:03 PM
What a timely article Shin. I just hurt my right knee while playing indoor soccer last night and it’s really bothering me now. Will incorporate this excercise from today and see the progress. Your workouts are amazing. God Bless!
Posted by Mark on 08/05 at 12:25 AM
Shin,
I must commend you on your transparency and authenticity. I believe you truly do care about your clients…and it shows in the way you present yourself (very down to earth) and the way you demonstrate the exercises. I have incorporated the pistol squat into my weekly routine of weights and kettlebells over the last 6 months and it is making a difference. I have learned a lot of this from a guy named Pavel (I’m sure you have heard of him) but recently was introduced to you and your website and have thoroughly enjoyed learning from you. I am going to sign up to receive your newsletter also.
I am and ACSM CPT and want to thank you for all that you are doing to help people get fit…and stay that way!
Continued success to you!
Posted by Neil in Norway on 08/05 at 02:39 AM
Nice on Shin. I’m nearly 60, do a lot of cycling & hiking in this mountainous country but have occasional lower back/hip problems & need to strengthen allaround there, this is a new exercise for me & I’m sure it’ll help.
Posted by schmadrian on 08/05 at 09:15 AM
Just a quick observation/response to Avi’s post…because it brought me up short:
If you injured your knee, this is *not* an exercise for you to be incorporating into any regimen. I’m dealing with rehabbing a patello-femoral pain syndrome situation…not technically an ‘injury’...and I wouldn’t dream of including this in what I currently do. You cannot do an exercise like this if your knee is in any kind of less-than-normal state. The shearing forces are incredible…which is why most of us would have to build up to the final version by way of the steps Shin has suggested. Someone with an injury? Just the thought of this makes me cringe.
So please, give due consideration to new approaches when you’re dealing with *any* kind of athletic injury.
Posted by Jeff on 08/05 at 12:35 PM
I was just looking for something to help with my hips. I sit a lot during the day. This is a good way to break up that pattern. I’ve done pistol squats before. Very hard to do the full one. Kinda hurts. The progression looks very helpful. 
Please lose the cheesy comic-book style fade outs.
vErY dIstRaCtINg. 
Catch my drift?
Posted by schmadrian on 08/05 at 12:46 PM
I’d just like to re-up my kudos for the new graphics. Subscribers with short attention spans just need to put as much dedication into their perception skills as their physical fitness ones.
The best addition you’ve made, Shin.
(And your presentation is getting much, much better. The results are still informal…but your execution has raised the bar of your vids quite a bit. This from someone who used to instruct, as well as actually design training modules in video.)
Posted by David Murphy on 08/05 at 02:54 PM
Shin, today I introduced the one leg squat into my workout after seeing your video. I think its an excellent exercise especialy for the knees. I’ll let you know how I get on in a few weeks. Dave, Ireland
Posted by Avi on 08/05 at 07:10 PM
To schmadrian, thanks heaps for giving the indepth ideas on the rehabbing. Yes I’d go slowly on this one and try to pick up as my knee starts to take weight pressure. Cheers.
Posted by natasha on 08/07 at 03:35 PM
excellent exercise…I hardly wait to see some more.
Posted by natasha on 08/07 at 03:40 PM
Thanks Shin,this is really what I was looking for.I like all your exercises. Wish you all the best and take care.
Posted by chris on 08/09 at 02:33 AM
wheres the video bro?cant see it…
Posted by Susan Ohtake on 08/09 at 02:27 PM
Hey Chris,
Are you accessing the site from work? Usually when people can’t see the video it’s because their employer has blocked YouTube. If this is the case, try accessing from home (assuming you have a high speed connection) and see if that makes a difference.
Posted by Gavin on 08/10 at 05:36 AM
HELP! I coach an under 15 boys and under 17 girls soccer team. What would be the best exercise to follow to build upper body strength and leg muscle as they just get run over and knocked down easy.
Thanks for the help
Posted by Shin Ohtake on 08/10 at 02:59 PM
Avi,
The exercise is intended to strengthen the hip stabilizers (glute medius / minimus) to help with poor biomechanics that may be contributing to knee and ankle issues. So as kindly suggested by schmadrian, it is not recommended with acute knee or ankle injuries. Make sure you get your knee taken care and healed up completely first before tackling this exercise.
Schmadrian,
Thank you for you posts!
Gavin,
That’s a loaded question. You can start strength training your teenage athletes to get them stronger and help their overall performance. But they need to be supervised and get onto a well designed program so that they progress safely and effectively without incurring any injuries or bad habits.
Posted by Peter DiClemente on 08/11 at 08:08 AM
I am never able to view the videos. What do you recommend to solve my problem?
Posted by Jessica on 08/23 at 11:41 PM
Thank you so much! even though i am only 21 i have suffered for many years from “bad joints” my hips knees and ankles are always causing problems and i have patello femoral syndrom in my right knee this makes everything seem so much better :D
Posted by bethany on 10/13 at 11:43 AM
Shin,
i suffer jumpers knee, is this exercise help? i did pistol before and after reading your article i am encourage to continue this challenging and helpfull excercise. thanks.
bethany of philippines
Posted by Shin Ohtake on 10/13 at 03:15 PM
Hi Bethany,
Jumpers knee is usually due to quad dominance and overuse, so in your case I wouldn’t recommend doing the one legged squats. Instead try strengthening your posterior chain muscles (ie. hamstrings, glutes, lowback) in order to balance your muscles out. You should also include daily active muscle recovery (rolling) especially for your quads and glutes to help you recover better and keep you injury free.
Posted by chrislim on 11/14 at 05:39 AM
hi shin how are you…im a personal trainer in fitness first…how i can be a exceptional trainer to other….tn\hanks mike….
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Posted by Mike on 08/04 at 08:33 AM
WOW,Great Info, I need this exercise,
Thanks Again Mike