Why Your Hips Are the Key to Fewer Back and Knee Problems

Many CrossFit and Hyrox athletes struggle with back or knee complaints at some point, but the root cause often lies elsewhere: in the hips. Strength coach Phil Daru, well known for his work with elite athletes, points to insufficient pelvic stability and limited hip mobility as common culprits behind these injuries.

According to Daru, an unstable pelvis forces surrounding joints, such as the knees and lower back, to overcompensate for the lack of control, leading to overload. By deliberately training hip stability and mobility, athletes can reduce those compensation patterns and lower their risk of pain and injury.

Daru recommends four specific exercises that activate the hip muscles and teach the pelvis to stabilize more effectively. These movements are relatively easy to incorporate into a warm-up or recovery routine and require little to no equipment.

For CrossFit and Hyrox athletes who regularly put their bodies under heavy load with squats, deadlifts, and running, paying attention to the hips can make a significant difference. Taking a preventive approach to this area is an investment in sustainable, long-term performance.