Mobility and Stability to Combat Knee Pain during CrossFit

by Brian Wolfe, DPT, OCS >> Request an Appointment


Constantly Varied Functional Movements Performed at High Intensity.

This is the motto of CrossFit. If you've ever done CrossFit on a regular basis, you know how heavy of a workload it is on your lower half. Squatting and jumping are incorporated into the majority of CrossFit workouts and these movements often lead to knee pain because of mobility and stability deficiencies. Knee pain is one of the most common pathologies I treat here at Evolution Physical Therapy. To help address the source and combat pain, here are my top six exercises that focus on the knee, particularly during CrossFit.


90/90 Hip Internal and External Rotation (3 x 20 sec each side)

While you’re on the floor place your legs so they are both in a 90 degree position. Without using your hands lean over your front leg leading with your chest until you feel a stretch. Hold and repeat. Now rotate your body and lean over your back hip leading with your chest until you feel a stretch. Hold and repeat.




90/90 Hip External Rotation from Internal Rotation (5-6 reps each side)

In the same 90/90 position drive off of your big toe on your back leg squeezing your glutes. You may cramp in this position. Try doing this exercise without using your hands, but modify with your hands if necessary.



Seated Bear Stretch (20 sec hold each side)

Continuing the movement progression from the last exercise, open your hips completely so you are sitting on your butt with both knees bent to 90 degrees. Work each leg into a deeper stretch. You’ll feel it in the inner thighs of both legs.



Glute Bridges (30 reps x 3 sec)

Activating your glute muscles is a very important step in preventing knee pain and increasing stability through the new mobility we have created. Laying on your back, drive through your heels and squeeze your butt to lift your hips.



Single Leg Bridges (30 reps x 3 sec each side)

After performing glute bridges, perform this exercise on each leg individually. Lay on your back and lift one of your legs into a straight leg raise position while driving your hips towards the ceiling. Squeeze your butt and drive through your heel.



Try these out and let us know what you think in the comments section!

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