T-Nation talks about building your quads while going easy on your knees. This is a careful approach which lets you hit two birds with one stone: bigger gains on your quads while ensuring a light workout for your knees.
We know that you’re after muscle hypertrophy like a maniac. Doing a lot of squats, lunges, and leg presses as well as leg extensions will surely do the trick. It will absolutely aim your muscles. However, remember that these muscles make up your quads and they all end up on one structural point on the knee: the patella. Forcing your patella to do more and altering its stability patterns could result to injury.
Now, what should we do next? If you think that your knees can’t take it anymore, try this move instead.
The Rear-Foot Elevated Split Squat is designed to keep constant tension on your quads. Aside from that, you won’t be putting too much tension on your knees but you get to start gaining some muscles on your lower extremities.
Tip: Strong Legs, Happy Knees
Hammering knee-dominant exercises with the goal of hypertrophy is kind of like playing Russian roulette. Sure, doing tons of compound work like squats, lunges, and leg presses and topping it off with isolated work like leg extensions will skyrocket your training volume and emphasize the target muscles. Read more…
Prevention.com says that sore knees are pretty common for people. The sad thing is, people lose the drive to exercise if they feel the pain. Not too many are aware of the fact that they can still strengthen their knees and get back in shape in no time. The trick is to perform these three simple workouts.
These will keep you stronger and you won’t have to worry about pain any longer. Let’s try checking these workouts.
Workout number one involves a BOSU ball workout. This was designed by Katy Bowman, MS, director of the Restorative Exercise Institute in Ventura, CA. Using this move, the small connective muscles at your knees will get stronger and better.
You’ll need to stand barefoot atop a BOSU. What you need to do next is to put one heel on the rounded side, while making sure that your other leg is lifted just for a few inches. Hold for at least three minutes per leg. Perform this one at least 3-5 times a week.
Take a look at the rest of the moves here:
3 Workouts For Stronger, Pain-Free Knees
Sore knees are a fact of life for too many people. But the biggest mistake you can make is avoiding exercise. These 3 workouts are designed to strengthen sore knees—keeping you going strong without the pain. Read more…
Muscle and Fitness explains that these techniques will prevent over stressing your knees and will even teach you how to make them stronger. For maximum performance, you’ve got to check these strategies.
If you feel like your knees are always in trouble, be calm. You’re not alone. We’ve used our knees pretty much on whatever exercise or WOD we can think of. Over use and even under use cause muscular imbalances that could contribute to knee pain or discomfort.
You don’t have to bear this one. You can add these moves and stretches to your daily routine in order to bring your knees back into their prime condition. We got moves like ankle band distractions, foam rolling, wall quad stretches and more! Check the rest of the exercises here:
6 Exercises That Will Teach You How To Strengthen Knees
If you suffer from knees that feel like they have been bludgeoned with a scalding hot tire iron, you are not alone. One study from Gallup-Healthways found that 26% of the adult population in the US suffers from knee pain. Read more…
Perform the Constant Tension Rear Foot Elevated Split Squat from Testosterone Nation using the techniques shown here!