Healthy knees start with strong, stable hips. Building resilient glutes and training through all three planes of motion sagittal, frontal, and transverse helps improve hip stability, balance, and force control. Research shows that stronger hip musculature, particularly the glutes, can reduce excessive stress at the knee by improving lower-limb alignment during dynamic movements. Every exercise in this workout is performed one leg at a time, challenging single-leg strength, stability, and coordination: the way we walk, run, climb stairs, change direction, and play sports every day. Research support: - Weak hip abductors and external rotators are associated with greater knee valgus (“knees caving in”), a movement pattern linked to increased knee stress. - Strengthening the gluteal muscles has been shown to improve lower-extremity mechanics and can reduce pain and improve function in people with common knee conditions such as patellofemoral pain. - Single-leg training enhances neuromusc...