Squats are a very effective lower body exercise, but don’t sweat it if it aggravates your knees. You can get a great knee-friendly workout that targets your legs and butt.
So why do squats hurt your knees? There are many reasons. For example, form errors such as sagging knees, toes and heels lifted off the floor, and restricted hip and ankle range of motion can cause knee deterioration, Sivan tells SELF. . A certified trainer or physiotherapist can help correct technique and mobility issues that may help reduce knee pain, but often involve knee flexion (bending your knees) such as squats. You may also need to avoid exercising. jumps, and some types of lunges.
Strength training doesn’t have to involve a specific method or specific exercises to be effective. BEST STRENGTH TRAINING His workouts are ones that work for his body and make him feel better. In other words, the workout you want to continue. Although it is often thought of as training for the lower body, should do it No need to include squats. Especially if you’re not feeling well.
“There are many other exercises that you can do without fully bending your knees,” says Fagan.
Many non-knee flexion exercises include deadlift variations, glute bridges, and hip thrusts that primarily focus on hip and knee motion. Plus, reverse lunges can be a more knee-friendly option than forward lunges and squats, says Fagan. The reverse lunge requires you to bend your knees, but this positioning makes it easier to push your heels out and lighten the back of your leg instead of the front.
Additionally, no matter what lower-body exercises you’re doing, keeping in mind a few execution cues can help prevent knee problems. Fagan says it’s important. Pushing from the toes can make it easier for the knee to pop forward, which can put undue stress on the knee joint, she explains.
Fagan created the following SELF routine to challenge your legs and glutes while being gentle on your knees. This no-squat workout he can do up to twice a week. Schedule at least 48 hours of recovery time between sessions. This ensures that your muscles get the downtime they need to rest and get stronger.
It’s also important to warm up before starting this routine. This will keep your muscles from starting out cold and stiff. Fagan suggests a few minutes of leg swings and striders, dynamic adductor stretches, and his 90/90 stretch.
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