knee strengthening exercises
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cute_manyaa
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- Joined: Wed Aug 02, 2006 4:40 am
knee strengthening exercises
hey.. i do workout out regularly including ab crunches, squat, lunges n many other exercises but from the past few months i'm having pain in left knee when i bend it because of which i avoid exercises which requires me to bend knee.. please help.. how do i strengthen knees because i really need to do these exercises to reduce hip n thigh fat.. please help
RULE 1
- make sure that when doing any Squat or Lunge that your knees are at a 90 degree angle at the bottom...this wuill ensure that you are pushing up through the heels...if the angle is any more / less than the stress goes straight into knee and doesn't even reach the quads...you may need to alter stance and lower wt though...for Squats sit down and back so your bum sticks out behind you
Knee Strengtheners
- all females have weak VMO's which is the teardrop looking muscle located on the top / inside of knee cap becausde their pelvis shape is different for child birth...it also stabilisers the knee cap...you can work this through a variety of exercises but the best one I've found are Peterson Step Ups (google it)...other good ones are 1 1/4 Squats (lower all the way down, raise 1/4 of the way up, lower back down, raise all the way up = 1 rep...make sure the 1/4 part is controlled and not bouncy...ROM will only be 4" or so) and bike riding is also good
- make sure that when doing any Squat or Lunge that your knees are at a 90 degree angle at the bottom...this wuill ensure that you are pushing up through the heels...if the angle is any more / less than the stress goes straight into knee and doesn't even reach the quads...you may need to alter stance and lower wt though...for Squats sit down and back so your bum sticks out behind you
Knee Strengtheners
- all females have weak VMO's which is the teardrop looking muscle located on the top / inside of knee cap becausde their pelvis shape is different for child birth...it also stabilisers the knee cap...you can work this through a variety of exercises but the best one I've found are Peterson Step Ups (google it)...other good ones are 1 1/4 Squats (lower all the way down, raise 1/4 of the way up, lower back down, raise all the way up = 1 rep...make sure the 1/4 part is controlled and not bouncy...ROM will only be 4" or so) and bike riding is also good