I’m going to go through a great exercise that you can do in order to strengthen up your knees.
If you have difficulty or it is painful to go through squatting movements, here is an excellent loop tubing exercise that you can do that will strengthen your knee and put a lot less pressure on your knee compared to squatting. It’s called the Tubing Reverse Lunge.
The squat can be a very hard exercise on the knees. A lot of pressure is placed on the knee joints as you squat down. If you are not strong in the muscles surrounding the knees, the squat can be painful and lead to injuries in the knees. The exercise in this post, the tubing reverse lunge, places less stress on the knees and helps build strength around your knees, so that you can work your way towards squats. Not interested in doing the squat exercise? Think about every time you need to bend down during the day. Strengthening around your knees will help keep you mobile and pain-free for your daily activities.
AWESOME Exercise to Strengthen Your Knees
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Step on the tubing with your right foot. Start off with the tubing in the front rack position. This means holding the tubing with both hands up at shoulder height. Step back with your left foot and then bring your left knee down. Try to get both knees to 90 degrees, if possible. Move into a lunge position and then return back to the start.
Tubing Full Reverse Lunge
For a progression, you can add an overhead press at the top.
Level one would be from that front rack position, holding the band at shoulder height, stepping back into that lunge and coming back up.
If you can’t get into that deep lunge, do a half reverse lunge. Step back and just bring your knee half way to the floor before coming back up and stepping forward.
Tubing Half Reverse Lunge
A progression that you can do is to have the tubing overhead throughout the entire movement. Step back and go into that full lunge.
Tubing Full Reverse Lunge with Overhead Press
If you cannot do a deep lunge, o into that half lunge position and have the tubing overhead, lunge back up and then step back up.
Tubing Half Reverse Lunge with Overhead Press
The overhead position really works those shoulder blade muscles and challenges the core which is really important. The stronger your core, the better you will be able to recover when it comes to knee pain. Also, it will be easier to prevent knee pain if you have a great core.
There you go. If you are having difficulty squatting, give that loop tubing reverse lunge a go and you can pick whatever variation works best for you. You can do a full reverse lunge, a half reverse lunge and you can add that overhead reverse lunge, full lunge or half lunge.
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Rick Kaselj, MS.
If you are looking for a program to help you overcome knee pain, then check out Knee Pain Solved.