343.5K
GRIf you have bad knees, do these 3 moves! #kneehealth #knees #mobility #seniorfitness #fitnesstips
@growyoungfitness
#Kneehealth
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194.5K
GEDon’t skip these! Add them to your routine to prevent and reduce knee pain.
1. SPANISH SQUAT
Why it works: as you stand up, the backs of your legs will push into the band. This fires up your quads, but reduces knee joint stress at the same time.
2. Leg Extension “Machine”
Keep it light if you have active knee pain. This is a great prehab exercise, in my opinion. The jury can be mixed on it, but it is great at strengthening the quads without too much stress on the knee.
3. BAND BACK & SIDE STEP
The main focus of this exercise is learning to control your knee position! The band wants to pull your knee in. You resist it by firing up your glute med (side booty muscle) on the standing leg.
4. PENGUINS 🐧
Cute name, but don’t let it fool you. Make sure you have a wide stand to add tension to the band. Gently rock side to side. This is going to force your glute med to fire up in a major way. A strong side booty helps your knee track better and can prevent knee issues!
#kneehealth #kneepain #kneefriendlyexercises #momswhoworkout #kneeexercises
@getmomstrong
376.9K
BMOne squat. Life-changing. Not an exaggeration. Watch.
This isn't about legs.
This isn't about fitness.
This isn't about exercise.
This is about the floor. And whether you can still get there.
Your grandkids live on the floor. Picnics happen on the ground. Life's best moments are down there. The squat is your access pass.
Lose it, and you start saying "I'll just watch from here."
Here's what nobody tells you:
The ability to squat down and stand back up predicts your longevity better than blood pressure or cholesterol. Researchers found that each point you lose on this movement correlates with higher mortality risk.
Not because of your legs. Because of what it predicts:
Can't squat properly → Start avoiding the floor → "I'll watch from the chair" → Move less to stay "safe" → Get weaker from moving less → Balance goes → THE fall happens → 50% who break a hip after 65 never walk independently again.
That's the chain. And it starts with losing this one movement.
But here's the problem:
Most people are cheating their squats without knowing it. Bum drops back. Chest comes forward. I can do that version all day with very little stimulus for my system.
That's not a squat. That's a waste of time.
3 quality squats with this form and you don't need deadlifts. Don't need weights. Don't need anything. You'll have enough strength to do everything in life you want to do.
WHICH MEANS you can join your grandkids on the floor.
WHICH MEANS you can get up without grabbing furniture.
WHICH MEANS you stay out of the nursing home.
WHICH MEANS the chain never completes.
This is exactly why I created the Body Magic Method.
Thousands in their 40s, 50s, 60s, 70s, and 80s are proving that this movement can be restored. Protected. Mastered.
One squat. Life-changing. If you do it like this.
Comment SQUAT below and I'll send you the first lesson FREE.
Your legs aren't the point. Your freedom is.
#mobility #fascia #movementismedicine #aginggracefully #FallPrevention #MobilityMatters #movement #painfree #agingwell #AgingPowerfully #BalanceTraining #HipHealth #KneeHealth #LifeWorthLiving #squat #squatform #kneesovertoes
@bmi_bodymovementinstitute
351.4K
RI5 exercises I program for my mother at 62 years old to have her build strong knees. Most people end up complaining about knee issues at some point, these exercise can surely prevent a lot of that discomfort. Share this with your parents, friends and anyone who might find this useful.
#strengthtraining #kneehealth #jointhealth #prehab #healthmatters #movewell #healthcoach #fitnesstrainer
@rishabhtelang
47.3K
ACIf you’re dealing with knee pain, start here 👇🏼
• Wall-sit calf raises
• Hand-resisted Spanish squats
• TKEs
• Spanish squats
These movements are joint-friendly and strengthen the muscles around your knee, increase blood flow to the joint, and rebuild quad capacity — which is exactly what most painful knees are missing.
Comment the word “PAIN” if you want my Free “Pain Free Knees” Guide to eliminate your knee pain for good.
Save for later & follow for more!
#kneepain #kneerehab #aclrecovery #aclrehab #kneehealth
@aclwonders
6.2K
AMKnee Health Is a Team Effort 🤝
The knee works with the hips above and ankles below.
• Weak hips → knees collapse inward
• Stiff ankles → extra knee stress
• Poor control → joint irritation
Most knee pain is the result of load, alignment, and muscle imbalance —not ‘weak knees.’
➡️ Train the chain, not just the joint!
#KneeHealth #Jointhealth #PainFreeMovement #StrongKnees #MoveBetter
@amintha.jayant
8.8K
VIYour knee doesn’t need mobility work. Your hips and ankles do.
The knee is a hinge joint - it flexes and extends. That’s basically it. The ligaments around it are designed to limit rotation for stability.
So when you’re dealing with knee pain or stiffness, trying to “mobilize the knee” misses the point. You need to look at what’s above and below it.
Restricted ankles? Your knee compensates.
Tight hips? Your knee compensates.
These 4 movements target hip and ankle mobility in multiple planes, which takes pressure off your knees:
👉🏼 Kneeling ankle mobs → ankle dorsiflexion
👉🏼 Shin box → hip rotation
👉🏼 Half kneeling windmill → hip mobility + stability
👉🏼 Adductor rock backs → hip internal rotation
Work the joints that actually need it. Your knees will thank you.
#anklemobility #kneehealth #kneeexercises #hipmobility
@victoriadorsano
19.0K
ABIf you want strong legs, you need strong knees. 🦵
Bulletproofing your knees isn’t about avoiding stress - it’s about building capacity. That’s why I program:
Nordic curls to build serious tendon and hamstring strength.
Peterson step-downs to target VMO and improve knee tracking.
Spanish squats to load the quads without crushing the joints.
TKEs to strengthen terminal knee extension and lockout control.
Incline goblet squats to drive quad growth through deep, controlled range.
Strong knees = better lifts, faster sprints, higher jumps, and fewer setbacks.
#kneestrength #kneehealth #physiotips #kneephysio #physiotherapy
@absjfit
12.3K
MEKnee pain? 🚨 I bet your glutes and hamstrings need attention!
When these muscles are stronger, your knees are more stable, supported, and resilient.
Adding these 👇 2 moves to your daily routine can really help:
✅ Glute Bridges – 8–12 reps
✅ Hamstring Walkouts – 4–6 reps
Simple, targeted strength can make a big difference!
💬 Save this and tell me if it helps!
…
👉 Want more help for cranky knees? My free 5-Day Glute Builder routine is a game changer.
Type GLUTES in the comments below 👇 and I’ll DM you the link!
…
#kneepain #kneehealth #glutes #glutestrength #menopausefitness
@megandahlman
3.4K
KNIf your knees still hurt every time you squat, walk upstairs, or try to train, these are 4 exercises that helped me eliminate knee pain after multiple injuries 👇
🔥 1. Banded Sissy Squats – 15 reps + 20 sec hold on the last rep.
Targets the quads in the exact range where most knee pain shows up. Strengthen this → pain goes down.
⚡ 2. Poliquin Touchdowns – All 3 directions, 10 reps each.
Trains knee stability, balance, and VMO activation — the muscle that protects the knee during single-leg loading.
💥 3. Banded Sissy Planks – 15 reps.
Builds quad strength + tendon resilience without pounding the joints. Great for patellar tendon pain.
🏋️♂️ 4. 45° Hip Flexor Hold – Hold 15 seconds.
Weak hip flexors = more stress on your knees. Strengthening them makes your entire lower body move more efficiently and pain-free.
Start doing these 3–4x per week and watch your knee pain drop FAST.
#kneepainrelief #kneepainexercises #patellartendonitis #aclsurgeryrecovery #vmotraining #painfreeknees #kneestrengthening #hipflexorstrength #kneehealth #painrelieftips
@kneehab_painrelief
9.3M
RIMost people end up complaining about knee issues as they age, which makes simple activities like climbing stairs or getting up from a chair super difficult. The good news is that exercise can help prevent a lot of that discomfort. These movements are simple but very effective - start here and watch how your movement quality improves over time.
#jointhealth #kneehealth #strengthtraining #exercise #longevity #healthmatters #movewell #mobilitywod #mobilitytraining #painfreeliving
@rishabhtelang
922.1K
JUAwakening dormant muscles like hamstrings, glutes, quads, calves, tibialis anterior, and hip flexors is crucial for knee support and stability. Strengthening these muscles helps distribute load and reduce stress on the knees, preventing buckling and strain. Regular movement and avoiding a sedentary lifestyle are essential for maintaining muscle, joint health, and overall mobility. Incorporating exercises that target these muscle groups, along with activities like walking, stretching, and dynamic movements, enhances strength, flexibility, and coordination, contributing to improved knee function and reduced risk of strain in daily activities and life.
Begin your journey to becoming a stronger and healthier you at justinagustin.com.
Work out with my low-impact, full-length, beginner-friendly home workout routines on the Justin Agustin Fitness app, available on your device and smart TV.
Tap the link in my profile bio @justinagustin to get unlimited access today!
#kneepain #knees #kneestrengthening #mobility #homeworkout #kneehealth
@justinagustin
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