Can Tight Hips Cause Knee Pain & What Can You Do to Fix It?

Tight hips don’t just limit flexibility; they can quietly set the stage for knee pain. When hip flexors shorten, glutes weaken, and mobility is reduced, the knees often take on extra stress with every step, squat, or climb. The result is discomfort that manifests in both daily movement and training. This article explores the connection between hip tightness and knee strain, and provides practical stretches and Exercises for Stiff Neck and Shoulders and mobility exercises to restore balance, enhance movement quality, and safeguard your joints.

With Pliability’s mobility app, you’ll also have access to guided routines, progress tracking, and quick daily sessions designed to keep both hips and knees moving pain-free so you can stay strong, mobile, and active long-term.

Can Tight Hips Cause Knee Pain?

Hip mobility refers to the range of motion of the thigh bone within the pelvis during activities such as walking, running, and squatting. When the hip can rotate and extend freely, the femur tracks in sync with the lower leg as weight shifts from one side to the other. The knee is a hinge joint that expects motion to occur above and below it.

When the hip cannot provide rotation or extension, the knee takes up the lost motion and moves in ways it was not designed to handle. That altered motion changes gait, posture, and load distribution, and can manifest as knee pain, patellofemoral stress, or early cartilage wear.

A Simple Anatomy Map: Hip Flexors, Glutes, and the Muscles That Matter

The hip is a ball-and-socket joint surrounded by numerous muscles. The hip flexors, located in front of the pelvis, lift the thigh toward the torso. The glutes, especially the gluteus medius and gluteus maximus, provide extension, external rotation, and lateral stability.

Deep Hip Rotators Control Femur Rotation

When the hip flexors become tight from prolonged sitting, they limit hip extension. When the glutes are weak or underactivated, they fail to control femur position. The net effect is altered femur alignment relative to the tibia and patella, which changes patellar tracking and increases stress on the knee.

How Foot Motion Links to Hip and Knee Forces

Walking and running require side-to-side weight transfer while stepping forward with alternating feet. Part of that transfer depends on the foot rolling inward when it makes contact with the ground. When the foot pronates, the ankle and lower leg rotate inward, and that rotation should continue up into the thigh and hip socket.

If the hip cannot rotate inward at the right time because of stiffness or control issues, a tug of war develops between the lower leg and the femur, with the knee stuck in the middle. That mismatch concentrates stress on the joint surface and soft tissues.

Why Do Tight Hips Put Strain on a Hinge Joint Like the Knee

The hip can move in multiple planes of motion. The knee mainly flexes and extends. When hips lose mobility due to stiffness, weakness, or poor pelvic control, the knee compensates during activities such as squatting, stair climbing, and running.

For example, if the muscles on the outside of the hip fail to provide lateral support, the femur can drop inward, placing extra pressure on the inner knee. When the pelvis tilts forward because of tight hip flexors, the patellofemoral joint sees higher compressive forces. If the kneecap tracks off-center, it rubs against cartilage and causes pain during movement.

Common Knee Conditions Linked to Tight Hips and Altered Mechanics

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• Increased knee load: A forward pelvic tilt or limited hip extension increases pressure on the kneecap and supporting structures, raising the risk of pain. 
• Iliotibial band syndrome: Tight hip flexors and poor hip control can change femur motion and irritate the IT band at the outer knee.
• Patellofemoral pain syndrome: Hip stiffness and poor hip rotation often cause the patella to track improperly in the femoral groove, producing pain under or around the kneecap.
• Muscle imbalance problems: Tight hip flexors combined with weak glutes and hamstrings create asymmetry and dysfunctional force patterns that stress the knee.

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How Lifestyle and Movement Habits Put Hips and Knees at Risk

Sitting for most of the day shortens the hip flexors and weakens the glutes. This pattern limits hip extension, alters pelvic alignment, and reduces lower-body stability. Athletes also reinforce restrictions by repeating the same movement without mobility work.

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Runners, cyclists, and lifters who skip hip rotation drills and lateral training often develop asymmetries that increase knee loading.

Signs Your Hips May Be Contributing to Knee Pain

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• Knee pain after sitting or when climbing stairs, both of which demand hip mobility.
• A pulling or tight feeling in the front of the hip or groin, suggesting restricted hip flexors and limited hip extension.
• Knee pain during hip stretches, such as the pigeon pose, points to mobility imbalances or poor joint mechanics.
• Poor balance or trouble with single-leg tasks indicates weak hip stabilizers and reduced alignment control.
• Knees that collapse inward during squats or lunges are a classic sign that glutes and deep rotators are not stabilizing the femur.

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How Clinicians Assess Whether Hips are the Problem and What They Look For

A physical therapist will test the hip range of motion, strength, and movement control. If general hip mobility looks adequate, the therapist will search for weakness, especially in the gluteus medius and deep rotators. Gait and movement breakdowns receive careful attention for a runner, which means analyzing cadence and form.

For a weightlifter, it means reviewing the mechanics of the squat and deadlift. For everyday walkers, the therapist watches walking patterns and pelvic control. Bone shape in the hip can limit motion even when muscles appear normal, so referral to an orthopedic specialist sometimes follows.

Hip Weakness and Knee Stress

Upon evaluation, a clinician may say, 'If hip mobility looks good, look for weakness.' Tight hip flexors combined with glute weakness can create instability at the hip, transferring stress to the knee, which may manifest as patellar tracking problems or increased knee compression during activity.

Why Some Exercises or Stretches Can Make Pain Worse

Not all hip stretches are suitable for every person. Tight hip flexors often coexist with tight hamstrings or specific joint issues. Applying a generic stretch without identifying the root cause can aggravate symptoms.

Also, if bone morphology restricts hip rotation, forcing mobility through soft tissue work can increase knee strain. That is why a movement assessment is crucial before prescribing a mobility routine or a strengthening program.

Exercises for Hip-Related Knee Pain

A physical therapist or orthopedic specialist can help you assess your movement patterns more thoroughly, but the following exercises offer a great starting point for addressing hip-related knee pain.

“If a patient has tight hip flexors causing an issue with their knee, one of the first things I’ll evaluate is general hip mobility,” says physical therapist Brian O’Reilly, PT, DPT. “If mobility looks good, I’ll look for an area of weakness. For example, if you have overly tight hip flexors, glute weakness often creates instability at the hips.”

Movement Analysis for Pain Relief

Some patients have good mobility and strength, yet still experience pain. In such cases, a physical therapist can break down movement mechanics for runners, which involves analyzing running patterns, cadence, and form.

For weightlifters, they’ll evaluate lifting form. For individuals experiencing pain while walking and engaging in normal daily activities, a therapist will assess their walking and movement patterns.

Identifying the Root Cause of Knee Pain

“Sometimes a person can have morphologies of the bone in the hip area which can limit mobility and trick people into thinking it's the hip flexor,” says O’Reilly. “So, it’s important to see an orthopaedic specialist to identify the root cause of knee pain.”  

Often, it’s a combination of issues involving the hip and knee area. With tight hip flexors, hamstrings usually cause a problem. If a person tries exercises or stretches to work on a hip flexor without identifying the root cause of the pain, those exercises can actually exacerbate the issue.

Questions to Help You Decide the Next Step

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• Do your knees hurt after sitting or when taking stairs?
• Do your knees cave in during squats?
• Can you balance on one leg without wobbling?

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These quick checks indicate either mobility loss or strength deficits at the hip, which a clinician can confirm with targeted testing.

Practical Movement Cues to Start Addressing Hip-Driven Knee Pain

Activate your glutes before demanding tasks. Focus on hip extension during walking and running, not just pushing from the calves.

When squatting, think about keeping your knees aligned with your toes and controlling descent with the hips. Practice single-leg balance and controlled hip rotation drills to train hip stabilizers and improve patellar tracking.

Related Reading

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• Why Do I Have Trouble Walking After Sitting
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• How Can Stiff and Tight Muscles Result in Back Pain?
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What Can I Do to Relieve Tight Hip Flexors?

Every individual is different, so follow the advice of an orthopaedic specialist or physical therapist who will assess the entire problem and prescribe the most suitable course of treatment. “Hip flexor exercises, such as those you might see on social media, are not one size fits all,” says O’Reilly, and one stretch that helps one person can cause burning or pain in another.

If you experience sharp pain, numbness, or burning sensations during any movement, stop immediately and seek a professional assessment before continuing.

Why Tight Hips Can Lead to Knee Pain and What to Watch For

Tight hips change how you walk and load your joints. Reduced hip extension and weak hip stabilizers can lead to an altered gait and increased rotation at the knee, resulting in patellofemoral pain, IT band tension, or general knee strain.

Look for poor knee alignment during squats or a sensation that your knee is tracking inward. Strengthening the gluteus medius and improving hip mobility can reduce abnormal knee forces, thereby protecting the knee joint surfaces and tendons.

Sitting, Muscle Shortening, and Simple Fixes You Can Start Today

If you sit most of the day, your hip flexors and rectus femoris adaptively shorten, making standing and walking feel stiff and increasing stress on the knee and lower back. Use a standing desk or alternate between standing and sitting every 30 to 60 minutes.

Take quick movement breaks such as standing, marching, performing two or three lateral leg swings, or doing a desk hip flexor stretch for 30 seconds. These habits slow muscle shortening and improve hip mobility while you work.

Posture Checks and Movement Cues to Reduce Knee Stress

Check your pelvic position; if your pelvis tilts forward, you likely keep your hip flexors short and your quadriceps tight. Cue a gentle posterior pelvic tilt and tighten your core before lunges or squats.

Activate the glutes before steps by squeezing them for five seconds, then walk. Set a timer for posture checks every 45 minutes and ask yourself. This keeps you aware and allows you to adjust your movement before pain starts.

Modified Thomas Stretch: Open the Front of the Hip

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• Setup: Lie on your back at the edge of a table or bed with knees bent and feet on the bed.
• Movement: Lower one leg off the table until you feel a stretch in the front of the hip. Hold the position for 30 to 60 seconds and repeat 2 to 3 times on each side, up to 1 to 3 times a day.
• Tip: Keep your lower back flat against the table by drawing your belly button lightly toward your spine.
• Why it helps: This targets the iliopsoas and rectus femoris, increasing hip extension and reducing the forward pull on the pelvis that can change knee mechanics.

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Half Kneel Dynamic Hamstrings and Opposite Hip Flexor Stretch: Control and Cue the Pelvis

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• Setup: Start in a half-kneeling position with one leg straight in front.
• Movement: Arch your back and lean back to stretch the hamstring on the straight leg. Then, tighten your core, tilt your pelvis backward, and gently push your hips forward to feel the front hip stretch. Alternate positions for 8 to 10 reps each side.
• Tip: Use the pelvic tilt to switch which tissue you target; forward tilt stresses the back thigh and backward tilt targets the front hip.
• Why it helps: This dynamic pattern teaches pelvic control and balances hamstring length with hip flexor flexibility, allowing the knee to track more smoothly during movement.

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Supine Hip Adductor Stretch: Free Up the Inner Thigh to Improve Hip Motion

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• Setup: Lie on your back with knees bent and feet flat.
• Movement: Let one knee fall outward until you feel a stretch on the inside of the leg. Hold 20 to 30 seconds and repeat 2 to 4 times on each side.
• Tip: Keep your low back flat and avoid rotating your trunk during the stretch.
• Why it helps: Loosening the adductors reduces compensatory hip rotation that can pull the knee inward and create medial knee stress.

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Standing Hip Abduction With Anchored Resistance: Strengthen the Side Hip Muscles

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• Setup: Stand on one leg with a resistance band anchored to your side and looped around the ankle farthest from the anchor.
• Movement: Slowly draw the banded leg out to the side and then return to the start. Perform 2 to 3 sets of 10 to 15 reps each side.
• Tip: Keep the moving knee straight, shoulders and hips level, and avoid trunk wobble.
• Why it helps: This exercise builds gluteus medius strength to stabilize the pelvis during gait and reduce knee valgus, which can lead to patellofemoral pain.

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Tennis Ball on the Butt: Quick Release for Hip Rotators

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• Setup: Lie on the floor with your knees bent and place a tennis ball under one side of your glute.
• Movement: Move until you find a sore spot, then pause for 10 to 20 seconds. Next, move to the next area. Perform 2 to 3 minutes per side once a day.
• Tip: Breathe into the area and avoid holding breath as you release tension.
• Why it helps: Releasing the gluteus maximus and the smaller rotators improves external rotation control and reduces torsional stress transmitted to the knee.

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Tennis Ball on Hip Flexors: Release the Front Chain Carefully

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• Setup: Lie face down and place a tennis ball under the front of your hip near the top of the leg.
• Movement: Find a tender spot and hold pressure for 10 to 20 seconds until the sensation eases, then move the ball upward toward the belly button and work along the path from the hip to just beside the navel. Perform this once per day for 1 to 2 minutes per side.
• Tip: Avoid the sensitive area near the pubic bone where the leg meets the groin.
• Why it helps: This self-massage reduces tightness along the hip flexor chain, allowing the hips to extend more fully during walking and running, which in turn lowers compensatory knee loading.

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Foam Roller on the Side and Front of the Leg: Unload the IT Band and Rectus Femoris

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• Setup: Lie with a foam roller perpendicular to your upper leg so the front and outside of your thigh contact the roller.
• Movement: Roll slowly and pause on sore spots for 10-20 seconds. Roll each leg for 1 to 2 minutes daily.
• Tip: If a foam roller is too intense, place a tennis ball under the same regions while lying down.
• Why it helps: Reducing tightness in the IT band and rectus femoris improves hip and knee tracking during movement and decreases lateral knee stress.

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Pigeon Pose: Deep Work for External Rotators and the Hip Joint

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• Setup: From hands and knees, bring one knee forward and bend it under your chest while extending the other leg behind you.
• Movement: Adjust the front foot and torso until you feel a deep stretch in the hip and hold for 30 to 60 seconds.
• Tip: Start with a reduced range of motion; use a folded blanket under the hip for support and breathe slowly.
• Why it helps: Pigeon targets the hip external rotators and the posterior capsule, which can free rotation and reduce compensatory forces at the knee.

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Butterfly Stretch: Simple Groin Release for Daily Mobility

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• Setup: Sit with your feet together and knees dropped to the sides.
• Movement: Lean forward from the hips and hold for 20-30 seconds. Repeat as needed.
• Tip: Use your hands to gently push the knees outward for a deeper stretch, and keep a tall spine.
• Why it helps: Opening the groin eases restrictions that limit hip abduction and rotation, allowing the knee to track more smoothly during side-to-side movements.

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Low Lunge With Reach: Emphasize Hip Extension and Core Control

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• Setup: Step into a deep lunge and lower the back knee to the ground.
• Movement: Straighten the back leg slightly, place hands on either side of the forward foot, raise one arm overhead, and lean gently away from the raised arm. Hold 20 to 60 seconds and repeat on each side.
• Tip: Maintain a neutral pelvis by engaging your core and avoiding excessive lower back arching.
• Why it helps: This stretches the front of the hip while training trunk control, which improves stride mechanics and reduces anterior knee loading.

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How to Combine Stretches, Strengthening, and Self-Release Into a Routine Today

Start with a 5-minute warmup of walking or easy cycling, then foam roll or use a tennis ball for 1 to 2 minutes per side to find tender spots. Follow with Modified Thomas holds for 30 to 60 seconds each side, then do 8 to 10 reps of the half-kneel dynamic sequence.

Add 2 to 3 sets of 10 to 15 standing hip abductions for strength, and finish with 30-second pigeon or low lunge holds per side. Repeat the whole sequence 3 to 5 times per week and perform shorter mobility sets on days you run or train to maintain hip mobility and preserve knee alignment.

Daily Habits That Protect Knees While You Work and Train

Set movement timers, stand for short periods every hour, and alternate seating positions. Before runs or heavy lifting, do a short activation series:

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• Glute squeezes
• Single-leg balance for 10 to 20 seconds
• A few banded lateral steps

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Track symptoms: If anterior knee pain, sharp increases in pain with these drills, or swelling appear, stop and see an orthopaedic clinician for diagnosis and targeted treatment.

Questions to Try With Your Body Today

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• Which stretch eased your hip tightness after three breaths?
• Can you stand and move for five minutes every hour during your workday?

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Try one change and note how your knee feels during the next walk.

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How to Get the Best Results for Your Hip Flexors

Tight hip flexors limit hip extension and tilt the pelvis forward, which increases load on the knees and can contribute to anterior knee pain and patellofemoral stress. A three-way hip flexor release targets the front of the hip in multiple planes to restore free motion and reduce compensations down the chain.

One practical routine:

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• Start with a kneeling lunge and breathe into the front hip.
• Then, move to a side-lying release, using a ball or fingertip pressure along the front and inner hip.
• Finish with a standing deep hip flexor stretch, gently rotating the thigh inward and outward to engage different fibers.

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Spend 30 to 60 seconds per position, and notice whether your pelvis shifts less when you stand and walk afterward.

Align From the Inside: Strengthen Inner Hip and Leg Muscles for Knee-Friendly Alignment

Weak adductors and glutes allow the femur to drop or rotate, which changes knee tracking and increases lateral knee strain and medial overload. Strengthening those inner thigh muscles and the glute complex improves hip control and reduces abnormal joint load.

Try this glute bridge variation:

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• Lie on your back with knees bent and feet flat
• Place a yoga block or rolled towel between your knees
• Keep feet pointed forward and aligned with hips
• Exhale as you tuck the tailbone and lift the hips a few inches without arching the lower back
• Hold while you squeeze the block firmly to engage inner thighs and glutes, then lower slowly and inhale on the floor.

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Do 10 to 12 repetitions for two to three sets. Add resistance or single-leg progression as control improves, so the knee tracks more reliably during everyday steps.

Build Lateral Strength: Lateral Lunges That Improve Control and Protect Your Knee

Most training focuses on forward and backward movement, while the body needs side-to-side strength for stable knees during stepping and cutting. Because knees are hinge joints and not made to absorb repeated lateral torque, practice controlled lateral lunges to teach the hips and legs how to manage those forces.

To perform a lateral lunge:

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• Inhale as you step to the side with your right foot
• Push your hips back, and bend your right knee while keeping the left leg long and straight
• Keep your chest lifted and core engaged, then exhale as you push off with your right foot to return to a standing position.

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Work two to three sets of eight to ten reps per side, focusing on a smooth tempo and keeping the knee directly over the second toe so that the quadriceps and glute muscles share the load.

Treat the Tissue: Foam Rolling and Massage to Reduce Hip Tension

Tight soft tissue makes stretching and mobility drills less effective, and can drive compensatory movements that stress the knee joint. Use a foam roller or massage tool to prepare the glutes, outer thighs, inner thighs, quads, and hamstrings. Spend 30 to 60 seconds on each region, pausing on tender spots until discomfort eases, then move into mobility work.

If the hip muscles are very tight, begin with gentle compression and shorter sessions to avoid aggravating the knee. After rolling, reassess by squatting or stepping to see if the hip feels freer and the knee tracks more smoothly.

Stretch Smart: Safe Hip Stretches That Restore Mobility Without Torquing the Knee

Aggressive single-direction stretches, such as deep pigeon positions, can load the knee with torque, especially when hip range is limited. The hip is a three-hundred-sixty-degree joint; stretching one plane without addressing others can create imbalance and transfer stress to the knee.

Use supported, joint-friendly options like a seated figure four from a chair, by placing one ankle on the opposite knee and leaning forward gently, or a modified pigeon pose on a couch, by resting one shin on the cushion and keeping the back leg in a kneeling lunge. Hold each supported stretch for 30 to 60 seconds, keeping the knee in a comfortable alignment while you breathe into the hip.

Consistency, Strength, Posture, and Daily Habits That Make Gains Stick

Reducing knee pain linked to tight hips requires more than occasional stretching. Combine regular mobility work with strengthening, posture correction, and habit modification to improve your movement patterns over time, spanning weeks and months.

Ask yourself:

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• How long do you sit each day?
• Where does your pelvis sit when you stand?
• Which muscles feel weak when you squat?

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Aim for mobility sessions three to five times per week, strength work two to three times per week, and short posture checks every hour during long sitting bouts. Small daily choices, such as standing up, resetting your pelvis, and performing a quick glute activation set, can help reduce cumulative joint load and improve knee stability.

Support Your Knees by Building Sustainable Routines and Tracking Progress

Hip mobility, muscle balance, and movement control significantly influence how force is transmitted through the femur and knee joint. Improving these elements can reduce knee strain and alleviate pain. Create a simple weekly plan, such as picking three mobility moves, two strengthening exercises, and one soft tissue practice, and log the reps or minutes to track your progress.

Start small with five to ten minutes per day, increase intensity as control improves, and ask which movement feels easier this week than last week? Small, consistent efforts add up to more precise tracking, improved motion, and more comfortable knees while walking, climbing stairs, and playing.

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability builds mobility, work around performance. The app supplies an extensive library of studio-quality videos that focus on flexibility, recovery, pain reduction, and increasing range of motion. You receive daily, updated custom mobility programs that adapt to your movement and how you feel.

A body scanning feature highlights restricted joints, imbalanced movement patterns, and specific hip mobility deficits that can influence knee tracking and overload. Use the app on iPhone, iPad, Android, or on the web to add focused mobility sessions to your routine.

How Pliability Targets Hip Mobility to Protect Knees

Pliability pairs mobility drills with targeted strength moves. Videos teach controlled hip internal and external rotation, hip flexor release, glute activation, and hip extension work to restore balanced muscle control.

The goal is to reduce compensatory movement at the knee by improving hip range of motion and changing movement patterns. The app sequences stretches, soft tissue work, and progressive loading so your hips learn to carry the mechanical demands placed on your knees.

How to Use Pliability with Your Current Training

Place short mobility sessions before strength workouts as a warm-up, and use longer mobility or recovery sessions on off days. The app complements load management, running schedules, and sport-specific practice by targeting the joints that drive knee stress. Use body scan feedback to prioritize hip opening or glute activation work before increasing training volume or speed.

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