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2 Knee Damaging Workouts For Women And Tricks To Fix Them


Filed Under (Fitness, General) by Rick Kaselj

Hey, I hope you had an amazing holiday season.

I had a wonderful and meaningful holiday season as I spent a lot of time with my family and friends.


Returning back from the holidays, I’ll share some knee exercises that are good and bad for women. 



I’ll go through the Best and Worst Knee Exercises for Women.

Best and Worst Knee Pain Exercises

CLICK HERE to watch the YouTube video.

2 Worst Knee Exercises for Women

#1 – Deep Squat

Stand with feet hip-width apart, toes pointed out and shin as vertical as possible. Lower yourself into a squat as deep as you can. Bring the hips back up first before the knees. Do not let your knees past the toes. Keep your torso as straight as you can.

Deep Squat

Performing deep squats can irritate your knee pain as the patella or kneecap gets pressed against the knee joint. In time, we want to be doing deep squats because there are a lot of benefits from them but right now we want to minimize or eliminate them as they are going to make things worse when it relates to knee pain.

#2 – Hindu Squats

Most magazines and the internet stuff often recommend Squat exercise to women. However, a lot of women oftentimes do squats incorrectly and that leads to more knee pain.


Common Mistakes in Squatting  

  • Most women tend to put more weight on the balls of the feet while they squat. They let their knees past the toes and bend their trunk too forward.
  • Some women also keep their upper body way too straight. This leads to their knees moving forward.

A squat needs to be a combination movement with hips and knees – not all knees then hips.  When it comes to the movement, it is important that you start with your hips back and then quickly bend the knees.


Correct Squat Position

Best Alternative Knee Exercise for Women

#1 – Leg Raises

Stand up at an angle against the wall. Extend your arms to support your weight during the exercise. Lift one leg back as far as you can. Go back to start position. Do the same movements using the other leg. You may also do this on the floor lying on your stomach.


Leg Raises

Perform 1 set of 5-10 reps on each side in a smooth controlled movement with a good stop at the end position for 1-2 seconds.

We want the glutes and hamstring do the majority of the work with little to no movement in the low back. Focus on bringing the leg and the heel straight back to start position. Keep your hips and pelvis from rotating or twisting. We are working on stability on the leg you’re standing on and the supporting hip.

Give these amazing tips and exercises a go and you’ll cure your knee pain in no time.

If you want to learn how to reduce knee pain and prevent injuries with specific exercises, then check out the Fix My Knee Pain program here:

Fix My Knee Pain

Take care!

Rick Kaselj, MS


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