The Best Exercises to Bulletproof Your Knees FOREVER

Knee pain is a common issue that can severely impact one’s quality of life and fitness routine. Whether it’s due to patellofemoral pain syndrome, meniscus tears, or general discomfort, understanding how to strengthen and support your knees is crucial.

The information here is largely based on a video uploaded by Trevor Hash.

Trevor Hash is a movement coach who co-founded Strength Side. He spent years in fitness from personal training to corrective exercise, to hand balancing. Strength Side’s YouTube Channel has over 1.6 million subscribers where videos are posted about different movement patterns to improve your athleticism, abs exercises and life-changing habits.

Knee issues are a prevalent concern among athletes and fitness enthusiasts. Many people believe that stretching or foam rolling alone can alleviate knee pain, but the true solution lies in strengthening the knees. By focusing on the muscles and connective tissues surrounding the knee, you can significantly reduce pain and enhance knee stability. This guide will walk you through the most effective exercises for building resilient knees, the correct order to perform them, and tips to integrate them into your routine.

The slant board has long been a staple in physical therapy for knee rehabilitation. Its ability to target the muscles and connective tissues around the knee makes it a valuable tool for anyone looking to strengthen this joint. However, even without a slant board, there are numerous exercises you can do to improve knee health. Let’s explore these exercises in detail.

The Best Exercises to Bulletproof Your Knees FOREVER

1. Top Portion Squat

Starting with the top portion of the squat is ideal, especially if you experience knee pain. This exercise focuses on the initial bending of the knees without going into a full squat, which can help build strength gradually.

1. Stand with your feet shoulder-width apart.
2. Slightly bend your knees, shifting your weight forward.
3. Extend your knees back up, engaging your quadriceps.
4. Repeat for 10-15 reps.

As you progress and this movement becomes easier, you can add more depth to your squat.

2. Poliquin Step-Up

The Poliquin step-up targets the VMO muscle, which is crucial for knee stability.

1. Stand in front of a step or platform.
2. Place one foot on the platform, keeping the other foot on the ground.
3. Use your elevated leg to push up, straightening it while keeping your other leg relaxed.
4. Lower back down with control.
5. Perform 10-15 reps per leg.

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3. Full Knee Bend from a High Kneeling Position

This exercise helps in getting comfortable with a full knee bend, which is essential for knee health.

1. Start in a high kneeling position on the ground.
2. Slowly lower your hips towards your heels as far as is comfortable.
3. Return to the starting position.
4. Perform 10-15 reps.

Adding a pause at the bottom of each rep can increase the stretch and improve flexibility.

4. Deep Squat with Open Hip Angle

Strengthening the knees with the hip in an open position can be very beneficial.

1. Assume a lunge position with your bottom knee under your hip.
2. Lift the back knee for about 5 seconds, then lower it.
3. Repeat for 10-15 reps on each side.

Leaning back slightly can intensify the exercise by putting more force on the knee.

5. Full Slant Board Squat

The full slant board squat is excellent for progressing your knee strength.

1. Stand on a slant board with your heels elevated.
2. Perform a deep squat, focusing on controlled movements.
3. Use hand assistance if necessary when starting out.
4. Aim for 10 controlled, pain-free reps.

Additional Tips for Knee Strengthening

Rope Flow

Rope flow exercises are great for gently exposing your joints to various movements, enhancing knee health through rotational dynamics.

1. Use a rope to perform fluid, rotational movements.
2. Incorporate rope flow as a warm-up or a break between strength sets.

This activity improves joint functionality and overall mobility.

Toe and Ankle Health

Strong feet and ankles significantly contribute to knee health. Exercises like toe squats can enhance this strength.

1. Perform squats with your weight shifted onto your toes.
2. Aim for hamstrings touching calves at the lowest point.
3. Start with low reps, increasing as you build strength.

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Summary

Strengthening your knees involves more than just focusing on the joint itself. It requires a comprehensive approach that includes targeting the quadriceps, VMO muscle, and ensuring proper hip and ankle mobility. By incorporating these exercises into your routine, you can build resilient knees that withstand the demands of various physical activities.

In summary, bulletproofing your knees involves:

• Gradual progression through squats and step-ups.
• Focusing on full knee bends and deep squats.
• Integrating mobility and flexibility exercises.
• Enhancing foot and ankle strength.

These strategies ensure that your knees are well-supported and less prone to injury, allowing you to maintain an active lifestyle without pain.

Key Takeaways