13 Elite Exercises to Kill Knee Pain for Good
Discover the 13 elite exercises to help you get rid of your knee pain for good. Learn how to do Bulgarian Split Squat, Step Ups, Jefferson Step Ups, and more.
Jeremy Singh
Overweight Dad turned 6-time ultramarathoner. Building my brand to help you run farther (and feel better) than you ever did before. Running and strength guide.
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The biggest lie they tell you:
— Jeremy Singh (@singhcredible) March 18, 2023
You have to suffer through your aching knees.
Here are 13 elite exercises to kill your knee pain (for good): pic.twitter.com/7CRv5duLHM -
🔷 Bulgarian Split Squat
— Jeremy Singh (@singhcredible) March 18, 2023
• Use a knee high platform
• Lean your upper body slightly forward
• Front knee bends to about 90 degrees pic.twitter.com/VAdW0FljSe -
🔷 Step Ups
— Jeremy Singh (@singhcredible) March 18, 2023
• Use a platform of comfortable height for you
• Start with 1 foot flat on the platform
• Step up going forward pic.twitter.com/mcscTI9Prz -
🔷 Jefferson Step Ups
— Jeremy Singh (@singhcredible) March 18, 2023
• Use a platform of comfortable height for you
• Start with 1 foot flat on the platform
• Step up to the side pic.twitter.com/UfEuKn6Idr -
🔷 Copenhagen Plank
— Jeremy Singh (@singhcredible) March 18, 2023
• Bottom forearm on ground parallel to the bench
• Top foot (or leg) on top of the bench
• Lift hip up to make body straight pic.twitter.com/0AVBbQ4d6A -
🔷 Deep Squat (hold)
— Jeremy Singh (@singhcredible) March 18, 2023
• Lower into a deep squat
• Go down as far as is comfortable
• Keep heels on ground (use squat wedge)
• Punching optional pic.twitter.com/ZWdTlJiQ1V -
🔷 ATG Split Squat
— Jeremy Singh (@singhcredible) March 18, 2023
• Keep your torso upright
• Lunge forward driving the knee over toes
• Start with the front foot raised on a platform to make it easier pic.twitter.com/E0lnupHhY0 -
🔷 Kneeling
— Jeremy Singh (@singhcredible) March 18, 2023
• Sit back onto your heels
• Go as far as is comfortable pic.twitter.com/txSWKaqT0o -
🔷 Deadlift (Stiff Leg)
— Jeremy Singh (@singhcredible) March 18, 2023
• Keep legs and back straight
• Hinge at the hip pic.twitter.com/IYoGHc1Q9T -
🔷 Jump Squats
— Jeremy Singh (@singhcredible) March 18, 2023
• Lower into a squat
• Rise up quickly and jump
• Come back down into the next squat pic.twitter.com/iUXKmyfFyr -
🔷 Curtsy Lunges
— Jeremy Singh (@singhcredible) March 18, 2023
• Lunge backward crossing the rear leg behind the front leg
• Repeat on the other side pic.twitter.com/FsAcpt6xox -
🔷 Hamstring Curls (Lying Down with Stretchy Band)
— Jeremy Singh (@singhcredible) March 18, 2023
• Lie on your stomach with a stretchy band around your ankle
• Hold the band down with the other foot
• Flex at the knee stretching the band pic.twitter.com/5JGKjiysEx -
🔷 Single Leg Calf Raises
— Jeremy Singh (@singhcredible) March 18, 2023
• Stand on 1 leg (use support for balance)
• Rise high up onto your toes pic.twitter.com/Z7oZjZa1jF -
🔷 Single Leg Bridge
— Jeremy Singh (@singhcredible) March 18, 2023
• Lying on your back, straighten one leg into the air
• Raise hips up to make the body straight pic.twitter.com/UZ6xLLvq8u -
Perform each exercise 1-3x/week
— Jeremy Singh (@singhcredible) March 18, 2023
1-3 sets per exercise
5-30 reps per set
Add sets, reps, and weight as you get stronger
These are advanced exercises.
Last week I shared knee exercises to get started: https://t.co/YfpStV0JWB -
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