Your gluts play an important role in preventing your pelvis from dropping while weight bearing on one leg. If your right glut is weak it won't be able to prevent your left side of your pelvis from dropping while standing on your right leg. Now how does this impact your knees? Well your pelvis must be leveled in order for your kneecap (patella) to tract properly as you walk, run or jump. If not, the tracking is off and you get excessive force and wear on one side resulting in pain, dysfunction or injury. Remember your whole body is connected. Think of the difference in forces to your knee when your pelvis is level versus when it is not.
Think of the frequency of you changing from right foot to left foot when you run, jump, walk. Think of the excessive load when your pelvis is not level.
Now you may ask how can I strengthen my gluts? Well an excellent exercise to accomplish this is the side plank.
Begin with lying on your right side supporting yourself on your forearm. Beginner side plank version: Bottom leg (right leg) bent. Top leg straight. Lift your hips (trunk)off the ground and hold until fatigue. You will feel the tension in your right trunk and glut (buttocks). Aim to hold for 15seconds, progressing to 30seconds. Repeat on each side.
Advanced version: Keep both legs straight while lifting trunk off the ground.
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