2 Knee Damaging Workouts For Women And Tricks To Fix Them

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 shins as vertical as possible. Lower yourself into a squat as deep as you can. Bring your 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 graduate to 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 increase knee pain.

#2 – Hindu Squats

Most magazines and the internet sites often recommend Squat exercises for women. However, a lot of women do squats incorrectly, which can lead 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. Return to the start position. Repeat the movement using your 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 hamstrings 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 the start position. Keep your hips and pelvis from rotating or twisting. We are working on stability of 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 click here to check out the Fix My Knee Pain program.

Take care!

Rick Kaselj, MS