The knee strengthening exercises found on this page will solve all your knee problems… I've been there.
I know how to fix knee pain.
Knee pain is a problem I am very familiar with…
Most of my family members have knee problems. I've had knee pain in the past, and I am always working to improve my knees.
I will tell you something right now — something most people won't tell you:
“You will have to work hard to improve your knees and prevent knee pain.” If you're looking for a quick fix that actually works, you're not going to find it anywhere.
What you will find here, though, is a plan to improve your knees with knee strengthening exercises. You'll also find several other tips, tricks, and secrets scattered throughout this page.
Start using the tips, tricks, and secrets you find on this page and you'll immediately start to see results with your knees. Trust me… I've been there and this stuff REALLY works.
99% of Knee Problems Can Be Solved By Fixing the Areas That Affect Knee Function and Movement…
Knee strengthening exercises will strengthen the muscles around your knees.
This, of course, will take pressure off your knees if you learn how to strengthen those areas correctly through proper form and technique with certain exercises.
I performed Squats the wrong way for several years that led to some of my knee problems. If you've been doing squats and you're knees have started hurting, you don't have to stop doing them…
You just need to start over and learn how to do squats properly.
Knee strengthening exercises aren't always weight training exercises…
The muscles around your knee most likely have tons and tons of scar tissue built up. I'm talking about your thighs, your calves, your butt, your adductors, abductors, and pretty much every muscle group in your lower body.
Scar tissue in those muscle groups can and will affect your knees negatively.
Think of scar tissue making a muscle tight. When a muscle is tight, it makes it harder for your knee to track and function properly. When you have scar tissue built up, there are other forces pulling on your knees in different directions and that leads to knee pain.
You can strengthen your knees with the right weight lifting exercises, BUT you also need to get rid of scar tissue and keep your entire lower body mobile and flexible so your knees are always functioning properly. Today, I'm going to give you a plan to do so…
Step #1: Implement the Correct Weight Lifting Exercises
One-legged exercises are going to be your best option for strengthening the musculature around both knees. You want to make sure your strength in both legs is balanced. Strength imbalances in legs can cause you to put more stress on one knee and lead to problems.
What are some of the best knee strengthening exercises?
- Step Ups
- Bulgarian Squats or Split Squats
- Cossack Squats
- Single Leg Romanian Deadlift
- Single Leg Squats
- Pull Thru
- Dumbbell or Kettlebell Swings
- Hip Belt Squats
Within the WLC System, you simply substitute some of the exercises above into each weight training program.
It's easy to adapt our weight lifting programs for any goal you have… including knee strengthening.
For example, instead of Barbell Squats you would do Barbell Lunges. If your knees are in worse shape and it hurts to do lunges, you would do an exercise like Step Ups because they are easier than lunges.
Step #2: Get Rid of Scar Tissue With Regular Foam Rolling
A wide foam roller and a tennis ball are your best tools to get rid of scar tissue.
I have tons of experience with a foam roller, and I continue to use mine each and every day to keep my knees healthy and functioning properly. You will need to do the same.
Using a foam roller and a tennis ball to roll over the muscles in your lower body is exactly like getting a deep tissue massage. The massage keeps the muscles healthy by eliminating any and all scar tissue.
This will hurt! I've had tears come to my eyes because I've had so much scar tissue in my legs. The more scar tissue you have — the more its going to hurt. It will get better, though.
You have to continuously use the foam roller… and with time, the scar tissue will go away and your knees will feel like new.
Taking a few days off from foam rolling every now and then is recommended. Your body always needs time to recover from any stress.
Step #3: Increase Mobility and Flexibility
Before, during, and after each weight lifting workout, you should be doing mobility and stretching exercises. These aren't hard to learn how to do and will work wonders for your knees.
They also serve as a great pre workout warm up instead of the typical 5 minutes on a cardio machine. They are actually a MUCH, MUCH better warm up for weight training.
You can do some between sets and exercises. They are easy to fit in and are well worth the extra time. They also don't take much energy to perform. You'll love how much better your knees and your entire body feels after doing these exercises.
There are also some great static stretching exercises you can do to help your knees:
Step #4: Implement Sled Training as a Cardio Exercise
Sled training is an excellent exercise you can do for your cardio workouts. Running and any other high impact exercises is most likely leading to more knee problems and more knee pain.
Running can't compare to sled pulling and sled dragging when it comes to burning calories and helping to strengthen the musculature around your knees.
Sled training is one of the best knee strengthening exercises you can possibly do so take this seriously. It's not hard to get the tools you need to start pulling and dragging a sled. The sooner you implent this… the sooner your knees will feel better.
What's great about sled training is that 95% of the time knee pain doesn't surface when pulling or dragging a sled. You get awesome strength gains without any pain.
So, if you have trouble doing squats, lunges, or other exercises due to knee pain… you can still build tremendous strength in your legs with sled exercises.
Step #5: Change the Way You Eat
Within the WLC (Weight Lifting Complete) System, I teach you EXACTLY how you should be eating to build muscle and burn fat…
Well it just so happens that the diet guidelines I give you are great for helping decrease knee pain. I will tell you right now that no junk foods are allowed. Junk food simply leads to more knee inflammation and robs your body of important nutrients.
Think natural foods. If a food isn't natural, then it's not recommended within the WLC System.
For example, a frozen dinner is not recommended. Instead you would have wild caught salmon, a baked sweet potato, and steamed veggies.
The better foods you eat — the better your knees will feel. Make sure you eat a balanced and healthy diet consisting of lean protein sources, natural carbohydrates, veggies, and essential fats. The WLC System teaches you EXACTLY when, what, and how to eat to help your knee pain.
The right combination of foods can be VERY powerful.
A Few Other Tips and Tricks You Can Implement
- You should always wear knee sleeves when doing any activity… knee strengthening exercises, lifting weights, or cardiovascular exercise. The knee sleeves will keep your knees warm and feeling great.
- Fish oil, flax oil, krill oil, and a variety of nuts and seeds added to your diet will help your knees feel better.
- The best route to improve knee pain is the WLC System. You'll learn how to implement a COMPLETE program that shows you how to build muscle, burn fat, and create a healthy, fit, and pain-free body.
- Stick to your plan, be consistent, and go at your knee pain by doing everything I've told you about on this page. It will take some time to completely get rid of your knee pain, but it's worth the time and effort!
It really does feel great to have pain-free knees.
I hope you've enjoyed this page on knee strengthening exercises, and I wish you the best of luck on your journey to pain free knees.
The knee strengthening plan on this page will really improve your life. It really stinks to have pain each day. Just follow the WLC System and you'll be pain free before you know it.