Knee Exercises
Click the highlighted exercise title to see a video demonstration of each exercise!
New videos are uploaded weekly - if you don’t see a link yet, don’t worry, the video is on it’s way!
How: Hold a dumbbell at your chest and squat down with your heels elevated, keeping your chest tall and knees tracking forward. Push through your feet to return to standing with control.
Why: Builds quadriceps strength while improving squat depth and ankle mobility.
Common Mistake: Letting the heels drop or collapsing the chest forward.
Front Squat
How: Hold a barbell at the front of your shoulders and squat down while keeping your chest upright and elbows lifted. Drive through your feet to return to standing.
Why: Builds leg strength while promoting an upright posture and core engagement.
Common Mistake: Leaning forward or letting the elbows drop.
Barbell Box Squat
How: With a barbell on your back, sit your hips back to lightly tap a box or bench, then drive through your feet to stand up. Keep your chest tall and control the descent.
Why: Builds lower body strength while reinforcing proper squat mechanics and control.
Common Mistake: Rounding the back or letting the knees collapse inward during the squat.
How: With your back foot elevated on a bench, lower into a split squat by bending your front knee while keeping your chest tall. Push through your front foot to return to standing.
Why: Builds single-leg strength, balance, and hip stability.
Common Mistake: Letting the front knee collapse inward or leaning forward excessively.
How: Step forward into a lunge, lowering both knees toward the ground while keeping your front knee stacked over your foot. Push through the front leg and continue stepping forward, alternating sides.
Why: Develops dynamic leg strength, balance, and coordination.
Common Mistake: Leaning forward or letting the front knee collapse inward.
How: Step one foot back into a lunge, lowering both knees toward the ground while keeping your front knee stacked over your foot. Push through the front leg to return to standing and alternate sides.
Why: Develops single-leg strength and control with less stress on the knees.
Common Mistake: Letting the front knee collapse inward or leaning forward.
How: Step one foot onto a box and drive through that leg to stand up, bringing the other foot up to meet it. Lower back down with control and alternate sides.
Why: Develops single-leg strength, balance, and promotes ankle stability.
Common Mistake: Using momentum to lower yourself down or pushing too much with the trailing limb.
How: With one foot forward and one back, lower your back knee toward the ground while keeping your torso upright. Push through your front foot to return to standing.
Why: Builds single-leg strength and control.
Common Mistake: Leaning forward or letting the front knee collapse inward.
How: Step one leg diagonally behind you into a lunge while keeping your chest tall. Push through your front foot to return to standing.
Why: Builds hip and leg strength in multiple planes of motion.
Common Mistake: Leaning forward or letting the knee collapse inward.
How: Sit on a chair and stand up using one leg while keeping your chest tall. Lower back down with control without letting your knee collapse inward.
Why: Improves single-leg strength and control for functional movement.
Common Mistake: Letting the knee cave inward or using momentum to stand.
How: Lower into a squat, then explosively jump upward, reaching full extension through your hips. Land softly and immediately reset for the next rep.
Why: Develops explosive lower body power.
Common Mistake: Landing heavily or letting the knees collapse inward.