Yes, the root of your noisy knees might not be in your knees at all.
According to certified fitness and mobility coaches, excessive knee crackling—especially during squats, lunges, or climbing stairs—can often indicate underactive or imbalanced hip muscles, particularly the glutes and abductors. And if left unaddressed, this can lead to long-term joint stress and poor movement patterns.
Why Weak Hips = Noisy Knees
The hips are the power centre of your body. When they’re not stable or strong enough, the load shifts to your knees during basic movements—whether it’s walking, climbing stairs, or sitting down.
“When your hips don’t fire correctly, your knees try to overcompensate,” explains Mumbai-based fitness coach Rashi Shetty. “Over time, this causes abnormal tracking in your knee joint, leading to that familiar crackling or grinding sound known as crepitus.”
The good news? It’s usually not dangerous and often reversible through targeted mobility and strength work.
When to Worry About Knee Crackling
If your knees crack but there’s no pain, swelling, or stiffness, it’s likely mechanical—not a structural problem. But if you experience:
Persistent pain during or after movement
Swelling or instability in the joint
Limited range of motion
…it’s best to consult an orthopaedic specialist or physiotherapist.
4 Exercises to Strengthen Hips & Silence Those Knees
Coach Rashi recommends these low-impact, beginner-friendly movements to activate your hips and support better knee mechanics:
1. Glute Bridges
Why: Strengthens the gluteus maximus and relieves pressure on knees.
How to do it:
Lie on your back, knees bent, feet hip-width apart.
Squeeze your glutes and lift your hips toward the ceiling.
Lower slowly. Do 2 sets of 15 reps.
2. Clamshells
Why: Targets hip external rotators and glute medius.
How to do it:
Lie on your side with knees bent.
Keeping feet together, lift the top knee like a clamshell opening.
Pause, then lower.
Do 2–3 sets of 12–15 reps per side.
3. Side-Lying Leg Raises
Why: Isolates hip abductors for better lateral stability.
How to do it:
Lie on one side with legs straight.
Lift the top leg slowly and controlled.
Lower it down without swinging.
Do 2 sets of 10–12 reps per side.
4. Wall Sits with Focus on Glute Engagement
Why: Builds endurance in hip and thigh muscles.
How to do it:
Stand against a wall and slide down into a sitting position.
Ensure knees don’t extend beyond toes.
Actively squeeze your glutes as you hold.
Hold for 20–30 seconds; repeat twice.
If your knees have been snapping, crackling, or popping a little too much lately—don’t panic. Your body might just be whispering (or crackling) a request: “Strengthen your hips.” With just a few minutes of targeted movement each day, you can restore balance, reduce joint stress, and move more smoothly.
Because sometimes, the quietest solution is the strongest one.
