Strong quads = strong/healthy knees… Again, strong quads = strong healthy knees… If you have knee weakness, or pain of almost any type, the key to being free from knee issues may be in strengthening your quadriceps muscles, which are the large muscles in the front of your thighs. Strengthening these muscles keeps your knees in alignment and keeps the knee joint space wide, which prevents bone-on-bone rubbing from occurring. This 20 minute workout to improve quad strength is similar to what you would expect from a physical therapy program. Before performing this workout, make sure you check with your doctor to make sure stronger quads is the solution.
Do as many reps, at a comfortable pace, as you can in one minute, and then move onto the next exercise. Do as much or as little as you feel comfortable doing.
Jog in Place – Click to view the video
Knock out a quick one minute warm up to get your blood flowin’!
Muscles Worked: Total body warmup/cardiovascular exercise.
Flutter Kicks – Click to view the video
A great exercise to work your legs and abs.
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors.
Wall Sits – Click to view the video
For a good leg burn…
Muscles Worked: Quadriceps, glutes, core muscles.
Calf Raise – Click to view the video
Tighten up those calf muscles.
Muscles Worked: Calves
Squats (Body Weight Only) – Click to view the video
Keep workin’ those quadriceps muscles!
Muscles Worked: Quadriceps, glutes, hamstrings.
Ab Planks – Click to view the video
An excellent core workout… I did give your legs a break, finally…
Muscles Worked:Abdominal muscles, back muscles, lower leg muscles, triceps.
Lunges (Body Weight Only) – Click to view the video
A classic knee workout.
Muscles Worked: Biceps, glutes, quadriceps, hamstrings, core muscles.
Glute Kickbacks – Click to view the video
Give some attention to the backs of your legs.
Muscles Worked: Glutes, hamstrings
Pilates Crunch – Click to view the video
Hold it for the full minute if you can!
Muscles Worked: Abdominal muscles, back muscles.
Side Seated Leg Lift – Click to view the video
Last one for your quads!
Muscles Worked: Glutes, hamstrings.
Repeat one more round to complete a 20 minute workout!
Nice work! Post your time below to track your time on Facebook and encourage others!
Click here to find out how to optimize your post-workout recovery!
