Why Knee and Hip Strength Matter More Than You Think for Young Athletes
Did you know that girls are up to eight times more likely than boys to experience knee injuries in sports?
The reason isn’t talent — it’s training.
The Hidden Weak Link
During growth spurts, the hips widen while the muscles around them may not keep up. Weak glutes or tight hips throw off knee alignment, especially during running, jumping, and sudden changes in direction.
Two Key Moves to Protect Your Knees
1. Lateral Band Walks
Activate and strengthen the glute medius — your body’s natural knee stabilizer.
Place a mini-band above the knees.
Keep a slight knee bend and step sideways, staying low and controlled.
2. Single-Leg Glute Bridge
Develops pelvic stability and reduces knee strain.
Lie on your back, one knee bent, one leg extended.
Drive through the heel to lift hips in line with shoulders.
Coach Tilda Say’s
“It’s not about being the fastest — it’s about being the most stable.”
When girls train their hips and glutes, they build protection for every sprint, jump, and pivot.
Give your daughter strength that lasts.
Start the 6-Week STRONG GIRLS Prehab Plan today to strengthen from the core out.