Name: Playbook - Tom Walters - Functional Knee Strength
Uploaded: 2021-01-18T11:49:42.173Z
Duration: 30 min
Description: Functional Knee Strength

Sara

It was great! Like the exercises and that you explained what they do 👍🏾😊

Ahh! These were so helpful! My knees have felt weak from all the yoga I’ve been doing, so very grateful you posted this! 🙏🏽🙏🏽

Charlee

This workout is designed to strengthen the quadricep and hamstring muscle groups on the front and back sides of the knee.

Strengthening these muscles groups has been shown to enhance performance with daily activities and in sport and to help prevent injuries like ACL tears, kneecap (patellofemoral) pain and IT band syndrome.

Hold a dumbbell in front of your chest as shown and squat as deep as you feel comfortable. 

This exercise will strengthen the quadriceps muscles on the front of the leg.

Goblet Squat

With an exercise ball positioned under your heels, perform a bridge to lift your buttock off of the ground until your spine is straight. Hold this position and then bend the knees using the hamstrings to bring the ball in.

This exercise can be progressed to single-leg curls if double-leg is too easy.

Ball Hamstring Curl

With your legs positioned apart, squat up and down with a focus on making the front leg so the majority of the work. Repeat on the other side.

Split Squat

Step to the side and stick your butt out as you squat down. This exercise strengthens the quadriceps muscles on the front of the leg.

Side Lunge

Place your heel on an elevated surface and push down to lift your butt off of the ground until your spine is straight.

This exercise helps to strengthen the hamstring muscles at the back side of the knee.

Hamstring Bridge

Place one foot on a step and slowly push yourself up and down. Make sure not to push off with the toes of the back leg.

Step Up

Squat down on one leg as far as comfortable and stick your butt back as if sitting into a chair.

Single-Leg Squat

Functional Knee Strength

Elizaveta

Loved the mobility and strength with this

Morgan

David

Multi-Planar Glute Strength

Desk Mobility Routine

Love it! I keep coming back to it to keep my shouldern healthy. Thank you

Loved it! Shoulders are burning in places they have never burned before 😄👍🏾

Great exercises! Really looking forward to improving my shoulder because of my pole dancing practice.

Rafaela

Shoulder Stability

Hip/IT Band Stretches

Very Nice thank you! But could not do the curl exercise I felt pressure on my neck :(

Salwa

Core Training for Low Back Pain

Jake

I have not tried yet but when I went to the physio he made me do 3 of those exercises and they were helpful for my shoulder. Therefore, I think the other exercises you posted are useful as well

Functional Knee Strength

Community

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