Best Knee Tubing Exercise if You Can Not Squat

I wanted to go through a great exercise for people who have difficulty squatting. If you experience knee pain when you squat, these 3 great exercises will help strengthen your knees, and more importantly strengthen your hip. Strong hips will alleviate stress and strain on the knees which allows the knee to recover and therefore decrease knee pain. These are the 3 different ways of doing a Tubing Good Morning Exercise. 

Best Knee Tubing Exercise if You Can’t Squat


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Use standard resistent loop tubing that you can find in virtually any fitness or regular department store. Resistent loop tubing is available in a variety of resistance levels, so choose the level of resistance that is right for you.

#1 – Toes Pointing Straight Ahead

Step on the loop tubing, placing the tubing at the arches of your foot so it is secure. Take the tubing, move it over your head and then position it on your traps. Do not place the tubing on the back of you neck as it will cause unnecessary stress.  Hold onto the tubing as a safety measure, because we don’t want it to roll behind or forward. Keep it in position and go through the traditional Good Morning exercise.

How to do Toes Pointing Straight Ahead (front view)

Toes Pointing Straight Ahead (Front View) 

With your feet pointing straight ahead, bend slightly so that your knees are in a safe position. Hip hinge or bend through the hip, and then return to a standing position. The main movement is happening in your hip area to target the glutes and the hamstrings. If you have knee pain, strengthening up the hips and the posterior chain as much as you can decreases the amount of stress put on your knees.

How to doToes Pointing Straight Ahead (side view)

Toes Pointing Straight Ahead (Side View)

Make sure your feet are about hip width apart and you go through the movement. Your toes should point straight ahead and your knees should be slightly bent. Yourr head, shoulders and hips should be in good alignment.

#2 – Toes Out

How to do Toes Out

Toes Out 

With your knees slightly bent and your toes pointing out (approx 30 degrees), bend through the hip and then return back up. We are working the extensors, the glutes and the hamstrings. When we start rotating the feet out (specifically the rotation happening in the hip) we target the other glutes (glute medius) which is really important when it comes to preventing and overcoming numerous injuries in the hip, knee and back.

#3 – Toes In

How to do Toes In

Toes In

Rotate your toes inwards about 30 degrees. Make sure that the movement is happening in the hip and not twisting in the knee so you don’t put unnecessary stress on your knees. While toeing in with a slight bend in your knees, bend at the hip. You should feel this in your hamstrings at the bottom position.

So there you go! This is a great exercise to do if you can’t squat or whenever you are going through a squatting movement or doing squatting exercises that irritates your knees. .

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If you are suffering from any kind of knee discomfort and wanted to end your knee pain, then click here to check out the Fix My Knee Pain program.

Rick Kaselj, MS