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In this article what I wanted to do is go through 4 Bodyweight Knee Saver Exercises.
These are 4 exercises that you can go through anywhere that help strengthen those knees in order to save your knees from knee pain or a knee injury.
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#1 – Bodyweight Squat
Bodyweight Squat (front view)
Bodyweight Squat (side view)
The key things that I am looking at are the feet are wide, toes are slightly out, and ideally I like it when the hips just pass the knees so that you will be working those hamstrings and glutes as you are coming down and back up. I would get you to do 5 to 10 repetitions.
#2 – Bodyweight Single Leg Deadlift
I will get Orsy to put one hand on something for support because I am not worried about balance. I want to work and focus in on the muscles. She is standing on one leg. She is slightly bent in the knee. She is bending at the waist, keeping the head, upper body and leg in a straight line and then coming back to standing and then she is going to do it again.
Bodyweight Single Leg Deadlift
She is working the hamstrings and the glutes. Once again, she is going through 5 to 10 repetitions of this exercise on each side.
#3 – Bodyweight Full Body Extension
Orsy squats down and then she straightens all the way up.
Full Body Extension (front view)
Full Body Extension (side view)
And like I said, ideally I want the hip just to pass that knee joint so that we are strengthening that knee and that hip through a big range of motion.
One way to think about this exercise is you are doing the wave. You are squatting and then lifting your hands overhead like you are doing the wave. We are going through it for 5 to 10 repetitions.
#4 – Bodyweight Single Leg Squat
Just like the single leg deadlift, Orsy can put her hand on something because I am not worried about balance. I am getting her to squat down.
Bodyweight Single Leg Squat
I am looking at 45 degrees in the thigh and 45 degrees in the upper body and she is flat in the foot, bending at the ankle, bending at the knee and really working the quads, the hamstrings, and the glutes. And just like the other 3 bodyweight exercises she is going through 5 to 10 repetitions.
Well, there you go. Give the 4 Bodyweight Knee Saver Exercises a go and let me know how it goes.
If you are looking for a program to help fix your knee pain, then check out Knee Pain Solved :
Take care and bye bye.
Rick Kaselj, MS