Awesome Combo Exercise For Your Low Back, Hips, and Knees

If I had a favorite combination exercise for the low back, hips, and knees…this is IT!

The #1 benefit is likely it’s ability to take the load off of your low back and give you more confidence that you back will support you.

For the hips…it will help you get more mobility AND stability along with good functional movement that floods your nervous system with good input that has an overall dampening effect on pain.

One of the best functional combo exercises ever!Lastly…the benefit as a knee exercise may be more profound if your knees hurt going up and down stairs.  (If it hurts your knees to do this exercise, then please do not perform it…you need more remedial work and possibly some guidance through the online training course and coaching at

If you have pain, especially low back pain, do a “pre-exercise audit” by doing a movement that stirs up your pain and rate it 0 to 10 (10 being worst).  Then perform the movement slowly on each side 5 to 10 times….then do a “post exercise audit” and rate your pain level.

I’m interested in your results! 
Post them in the comments so I can respond.


Also…if you have specific difficulty or pain with the movement tell me what that is so I can address it in a future episode.  If you want more specific help, join us inside the Core Wellness Institute!


  1. Dr. Hoffman, another great video.  I want to tell you that since your amazing course, my back feels 20 or 30 years younger, and these ongoing videos are a constant help.  I'm very grateful.

    • Thank you, Cynthia! When you have right knowledge and actually dedicate yourself to the work, you get the results!

      “Do the thing and you will have the power.” – Ralph Waldo Emerson

  2. Reminds me of the Chai Tea err Tai Chi we watched in The Bamboo Forest in China. Good stuff. Not as easy as you make it look. But it does get easier.

    • I’ve been doing more and more corrective exercises based on 1 leg stance. It has changed the game for me and a LOT of my patients.

      Biggest difference is usually stairs and getting in and out of cars. 1 leg squats and dead lifts are 2 critical moves.

      Thanks for the comment!

  3. Greetings from UK! I find these concepts simply vital for successful outcomes in my patients! And your video are just super-clear! Great effort!

  4. Dr Hoffman, what perfect timing you have for sending this video out.  I t will take a few trys to get it right and have the strength and balance but after only doing this a few times, I can really see that it will be a favorite everyday exercise.  I am on a mission.

  5. I am a physiotherapist and, God willing, in a good year I will be a qualified osteopath too! All the best!

    • Excellent, Emanuele! The world needs more practitioners trained into this new paradigm. Let me know if I can do anything else for you.

  6. Dear Doc Steve,
    Yes! this exercise is awesome!
    I suffer fibromialgia and take advantage of all your advices because my body is 'a pain'.
    Have a nice day!

    • Keep doing good functional movement like this, Gus and you’ll continue to improve. Also be sure to create a new belief about your body being ‘a pain’. If you’re wired to believe the identity of “a pain”, then your brain will always find a way to keep recreating it for you.

      Keep a strong vision of yourself doing something you love with energy and vitality. KNOW that you are you are currently in the process of change and drive home some new beliefs with some strong declarations / affirmations. Nothing is impossible.

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