Injury or pain in your hip and knee joints may be caused by excess weight putting stress on the joints, weak muscles in the legs, an accident, overuse or from natural degeneration. To prevent damage to your knees and hips, strengthen the muscles of your hips and upper legs. Strong hip muscles, quadriceps and hamstrings can provide stability and support to your joints.
Cable Machine Stretch
Your hip muscles power the lateral movement of your leg across your body. By adding resistance to this natural motion, you can increase hip strength while also working your lower back, abs and glutes. Bring the pulley to the bottom of a cable machine and secure to the ankle closest to the weight stack with a cuff attachment. Lift the attached foot 1 to 2 inches off the floor, and slowly bring the leg across your body until your hips start to pull to the side. Hold the position briefly, and return your leg to the starting position. Switch legs to work the opposite hip.
Exercise Ball Squats
Squats work your quadriceps and hamstrings, both responsible for stabilizing and supporting the knee joint. Perform squats from home with the help of a stability ball. Place the ball against a flat wall and lean against it with the small of your back. Walk your feet out 6 to 12 inches in front of you. Carefully drop your hips as you roll the ball down the wall until your thighs are parallel with the floor and your knees sit just above your toes. Return to the starting position.
Hamstring Curls
Hamstring curls may be performed on a machine or at home. Start by lying face down on the floor with your head resting on your crossed arms and your legs extended behind you. Slowly bend one leg, bringing your heel toward your glutes. Return the leg to the starting position, and repeat with the other leg. Wear ankle weights for added resistance. If you're at the gym, lie face down on the machine with your legs positioned beneath the foot pad. Lightly grip the handles to either side of your head, and bend your legs, curling both heels toward your glutes. Return to the starting position.
Reverse Leg Lifts
By lying on your stomach instead of your back during this exercise, you shift the focus of the movement from your quadriceps to your hip muscles and hamstrings. Lie on your stomach with your arms crossed beneath your head and your legs extended behind you. Slowly lift one leg off the floor, raising it until you feel your hip start to lift as well. Hold briefly, and return to the starting position. Switch legs to work the other side.
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