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4 Band Exercises for Happy Knees

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Filed Under (Fitness, General) by Rick Kaselj



I wanted to go through 4 exercises that will help you have happier knees.

Who does not want happy knees?

These are exercises that you can do before, as filler exercises or after your workout.

Let’s get to the exercises.

4 Mini Band Exercises for Happy Knees

CLICK HERE to watch the YouTube video.

#1 – Mini Band Hip Extension Exercise

I will get Orsy to go through the exercises.

Orsy is going to move onto her stomach. She has the mini band just above her knee joint. She lifts her thigh off the ground of one side. She is going to hold her thigh off the mat for a second and then come back down to the start in a slow and controlled manner. She will perform one repetition and then move to the other leg, alternating back and forth.

Hip Extension Exercise

Mini Band Hip Extension Exercise

You have to make sure that there is no movement in the hips and in the low back. She is tight in the abdominal area. The only thing that is moving is the leg. She is working the hamstring, gluteus medius and the gluteus maximus which are all very important when it comes to happy knees. Orsy will do 5 to 10 repetitions.

#2 – Mini Band Bridge Exercise

Orsy has the mini band just above her knees and she is in a bridge position. She is going to tighten up her abdominal area and she is going to push through her heels. She is going to lift her seat up and she is going to work on keeping those knees separated and the knees in line with the hips.

Mini Band Bridge Exercise

Mini Band Bridge Exercise

She has to fight the mini band from bringing the knees in and that ends up working the outer hip area which helps with happier knees. With the rest of her body, she is working her hamstrings, glutes, and her core, which are all important to obtain happy knees. She will do 5 to 10 repetitions.

#3 – Mini Band Squat Exercise

I am going to get Orsy to go through a squatting movement. She has her feet hip width apart. The mini band is just above her knee joint.

Mini Band Squat Exercise

Mini Band Squat Exercise

She is working on keeping the knees apart and is working the outer hip area. She is going into that squat movement, working the quads, glutes and core. She will go through 5 to 10 repetitions.

#4 – Mini Band Side Step Walk

Orsy is stepping to the side and following with the other leg. She will go through 5 to 10 repetitions.

Mini Band Side Step Exercise (Right Side)

Mini Band Side Step Walk (Right Side)

Mini Band Side Step Exercise (Left Side)

Mini Band Side Step Walk (Left Side)

There you go! Get your own mini band and do those 4 exercises pretty much anywhere. These exercises target all the muscles that you want in that knee area in order to help have happy knees.

If you are looking for a program to help fix your knee discomfort, then check out the Fix My Knee Pain program here:

Fix My Knee Pain

Take care!

Rick Kaselj, MS

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