If you're one of the 100 million Americans who have knee pain, do these 7 things to save your knees for the rest of your life:
1. Quad Flexion Set
Either sitting up, or laying on your back, place your leg straight out in front of you.
Gently flex your quad by trying to push the back of your knee into the ground.
Hold this flexion for 5 seconds then relax.
Perform 2-3 sets of 10-12 reps each leg.
Either sitting up, or laying on your back, place your leg straight out in front of you.
Gently flex your quad by trying to push the back of your knee into the ground.
Hold this flexion for 5 seconds then relax.
Perform 2-3 sets of 10-12 reps each leg.
2. Straight Leg Raises
Lay on your back with one knee bent and the other leg straight.
Gently flex your quad as mentioned above.
Lift the straight leg until it is parallel with the bent leg.
Keep your quad flexed throughout the movement.
Lay on your back with one knee bent and the other leg straight.
Gently flex your quad as mentioned above.
Lift the straight leg until it is parallel with the bent leg.
Keep your quad flexed throughout the movement.
Hold for 2-3 seconds and return to starting position
Perform 2-3 sets of 10-15 reps.
Perform 2-3 sets of 10-15 reps.
3. Step Ups
Set a bench or box at the appropriate height.
Engage your core and focus on keeping your chest tall to maintain balance.
Step up onto the object by pushing through your front leg.
Slowly lower yourself back to the starting position
Set a bench or box at the appropriate height.
Engage your core and focus on keeping your chest tall to maintain balance.
Step up onto the object by pushing through your front leg.
Slowly lower yourself back to the starting position
Perform 2-3 sets of 10-15 reps each leg
4. Glute Bridges
Lay on your back with both knees bent and feet flat on the ground.
While keeping your core tight and back straight, squeeze your glutes and raise your hips off the ground.
Think about pushing your feet away from you by pushing your heels into the ground.
Lay on your back with both knees bent and feet flat on the ground.
While keeping your core tight and back straight, squeeze your glutes and raise your hips off the ground.
Think about pushing your feet away from you by pushing your heels into the ground.
Hold at the top for 3-5 seconds and return to the start.
Perform 2-3 reps of 6-8 reps.
Perform 2-3 reps of 6-8 reps.
5. Clam Shells
Lay on your side with your knees slightly bent. (45 degree angle)
While keeping your feet together, raise your top knee by squeezing your glute.
Hold tension at the top for 2-3 seconds and then return to the start.
Perform 2-3 sets of 10 reps each side.
Lay on your side with your knees slightly bent. (45 degree angle)
While keeping your feet together, raise your top knee by squeezing your glute.
Hold tension at the top for 2-3 seconds and then return to the start.
Perform 2-3 sets of 10 reps each side.
6. Side Lying Leg Raises
Lay on your side with both legs straight.
Lift your top leg toward the ceiling while keeping your quad fully flexed.
Hold each rep for 1-2 seconds at the top
Focus on not allowing your hips to roll forward or backward while lifting your legs.
Lay on your side with both legs straight.
Lift your top leg toward the ceiling while keeping your quad fully flexed.
Hold each rep for 1-2 seconds at the top
Focus on not allowing your hips to roll forward or backward while lifting your legs.
7. Banded Knee Extension
Tie a light/moderate band around a squat rack at the same height as your knee.
With one leg, step into the band, and step back to where you feel a decent amount of tension.
Start with your leg bent slightly.
Tie a light/moderate band around a squat rack at the same height as your knee.
With one leg, step into the band, and step back to where you feel a decent amount of tension.
Start with your leg bent slightly.
Then push the heel down into the ground to straighten the knee and resist the band.
Perform 2-3 sets of 20-25 reps each leg.
Perform 2-3 sets of 20-25 reps each leg.
Struggling with knee pain can be a thing of the past for you.
Add these 7 exercises into your workouts and say goodbye to knee pain forever:
- Quad Set
- Straight Leg Raises
- Step Ups
- Glute Bridges
- Clam Shells
- Side Lying Leg Raises
- Banded Knee Extension
Add these 7 exercises into your workouts and say goodbye to knee pain forever:
- Quad Set
- Straight Leg Raises
- Step Ups
- Glute Bridges
- Clam Shells
- Side Lying Leg Raises
- Banded Knee Extension
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2. Give me a follow for more high value content on your timeline.
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I'm looking for 3 high-performing men who are looking to drop 20-30lbs of fat and add 5-10lbs of muscle before summer!
If you're tired of being stuck and not getting the results you want, it's time to make a change.
DM me "CHANGE" for more info
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DM me "CHANGE" for more info
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