how to get strong knees and powerfull hips

**Jhemsley** · Posted On: 6/10/2007 9:05pm

Sounds good Fes_fsa. I should have kept in mind its a health forum as well. Have great weekend!

**evil_e** · Posted On: 6/11/2007 7:54pm

I'd strongly recommend pilates -- in a studio, with a private instructor.
IMHO, there is nothing better to help your core/hips (or knees) (yes, private pilates classes are expensive but very, very much worth it).
Especially if you want to become/stay lean and flexible (as is required for MT).

E

**RunningDog** · Posted On: 6/11/2007 8:04pm

I have a ruptured ACL, and my physio has given me a few exercises for knee stability

1. Stand on one leg on a wobble board/cushion. Keep balance for 30 secs. When you can do this start throwing and catching a ball.

2. Lunge onto a wobble cushion, trying to keep the knee in line with your 2nd toe.

And of course squats and deadlifts, but don't overload and exacerbate the injury.

**eddie_online** · Posted On: 6/19/2007 3:23am

whoa! too much...thank you very much for the very in depth discussion regarding "getting stronger knees"....I have been doing squats, I only have to keep doing them some more months and a few more light workouts and I must go back to Muay Thai for fitness.

**PirateJon** · Posted On: 6/19/2007 6:59am

TL;DR - Isolation sucks. Don't bother unless you're in PT or something.

**Raining_Blood** · Posted On: 6/21/2007 4:38am

On the topic of strong hips I hear wide legged deadlifts are very good. There was an article on T-nation discussing this and other ways to build stronger hips but I dont have the time at the moment to look up the article. Sorry. It was part of some deadlifting series. Power cleans can also be very good for explosive hip strength

**thecheeseman** · Posted On: 6/21/2007 9:15pm

hey eddie, if you wanna improve your hip rotation power, check if your gym has a cable machine, it's really good for that. if you can't find one then the farmer's walk is really good too.
if you want to get your knees stronger, slap them lightly with your hands and gradually hit harder over few weeks, on your days off training.