Knee pain can come from a variety of causes. If you live with this, you know how frustrating it is. It is made even more frustrating when you try to strengthen your muscles, become healthier, make steps in the right direction but every workout program you try ends up leaving you in worse pain one or two days later!
I hear you.
You do not need to be held back by knee pain! You deserve a program that is meant for you. On days that your pain is naturally worse, please take it easy on the legs. On a day that you feel ready for a leg workout, try one similar to the circuit I’ve created below. The circuit below will strengthen your legs, including the muscles around your knees but won’t cause you pain in a day or days following!
Of course, please always consult your physician if you have any questions or hesitations.
Lower Body Circuit 1
By Emily Langlois
Note: When squatting, please be sure to ALWAYS keep your knee BEHIND your toes. This will engage your leg muscles and avoid putting too much pressure on the knee.
Do 12 Repetitions for Each Exercise. Repeat.
- Partial Squat
- Stand with your feet hip width apart.
- Sit back in your legs about 45 degrees or halfway down towards a chair.
- Hold for 15 seconds.
- Calf Raise
- Stand Facing the tall side of the chair holding the chair for support if needed.
- Raise up on to your toes, keeping your heels off the ground.
- Lower heels to the ground.
- One Leg Raise and Extend
- Stand to the right side of the chair and plant through your left foot.
- Raise your right leg to hip height
- Extend the right leg out parrel to the ground and hold
- Hold the right leg out, working to keep hip height for 30 seconds.
- Bring the leg in and then down
- Repeat other side
- Up and Over
- Plant through your left foot
- Raise your right knee up to hip height
- Lower your right foot down over your left foot
- Raise the right foot back up bending the knee as it crosses hip height
- Plant the right foot back down to the ground
- Repeat with your left, crossing up and over your right.
- Sit and Stand
- Start sitting in a chair
- Plant your feet firmly on the ground
- Squat down, barely tapping the chair (not sitting all the way back down)
- And stand again
- Step, Squat and Throw
- Grab a partner for this exercise! If a partner isn’t available, remove the throw and use a light weight instead of a ball.
- Stand tall with shoulders back, drawing in the core and holding a ball (or light weight)
- Take a large step to the right
- Squat into your heels, sitting back, keeping your knees behind your toes
- Toss the ball or stand with the light weight
- Standing, take a step now to the left
If you have questions, would like more workouts or have questions about Online Personal Training with Emily, please complete the form below or visit FITonYourTime.com
Stay Healthy. Stay Strong. Stay Happy. Stay YOU!
About the Author:
Emily Langlois is an Online Personal Trainer specializing in custom workouts to fit YOU. Your current pains, age, time limits or other responsibilities can no longer hold you back! You have a workout program designed for YOU to fit in YOUR life.
I work with a variety of clients, the majority of them over 50 and/or have some type of chronic condition or injury which can cause them pain. I will help you find exercises for YOU to help you stay healthy, strong, happy and doing the things YOU love.