Excellent exercises to develop knee stability and knee mobility. Important for performance and to keep your knees safe.
nee injuries and knee problems are some of the most common joint related problems you hear about. Almost everyone is always asking "is this bad for knees?".
In many sports where you need to be agile and swiftly move from one place to another, your knees are often placed under heavy stress. To maximize your performance and longevity in fitness, your knees need to be properly strengthened.
These exercises will challenge the stability of your knee joint. The more stable you can keep your joints, the safer they will be and the more power you will be able to produce.
All of these exercises are single leg exercises because in the single leg exercises the stabilization element is the most prevalent.
If these single leg squats are too difficult, then you need to focus more on bilateral squats and other basics. Your form with the basics needs to be excellent before you go and try these harder exercises.
The key is to keep the knee stable and immovable like a rock. Balancing is not enough, you need to be stable. Mind-muscle connection matters and you should deliberately focus on the stability of the knee.
With many variations your knee wants to cave in or cave out - you need to use many of the inner thigh, quadricep and gluteus muscles to prevent this from happening.
In addition to the knee stability, your knee mobility is also developed. These exercises can be intense for many leg muscles but you can also expect very nice strength and size gains in these areas.
These exercises focus on knee extension and lateral stability. To fully train the knee joint and your legs in general, you also need exercises such as the knee flexion from Movement 20XX.
The exercises are from easy to difficult. Pick the easiest variation and master it first. The better you master the easier progression, the better progress you will make in the long term.
Knee stability and mobility can be done as a part of your lower body workout. 5 sets and 5 to 15 repetitions per set scheme often works well.