Transcription
Strong inner thigh muscles are often a cause of knee pain, but you can balance a strength out by getting this muscle stronger out here by doing a clamshell exercise.
Start by lying on your side just like this with your knees bent. And you have to make sure that your knees are stacked on top of each other. The key thing is to shift your hips over so that your knee sticks out past the bottom knee a couple of inches. Then lift up your knee.
And once you're at this position, you should feel this muscle back here working. If you start to lift too high, you'll feel thigh muscles like the quads and the hamstrings working. So, you need to lower it so that you feel the glute working.
If you want to make it a little bit harder from here, then you're going to turn your toes out like that. And that should get the glute working even more. Then separate your heels a bit to take it to the next level.
What you want to do is not lift too high that you're getting your thigh muscles to work as well. You need to focus the contraction through this muscle back here. Hold it for 10 seconds and do 10 reps and get your glutes tired so you can fix the muscle balance and begin to get your knees to feel.