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Updated: Feb 22, 2021

Knee pain can limit a lot of our day to day activities. Jumping, walking, sitting down, can be a task.

If you perform these stretches/workouts to strengthen the muscles around the knee, you might feel the pain going away and getting better with time.

1๏ธโƒฃ ๐— ๐—–๐—Ÿ ๐—™๐—ข๐—”๐—  ๐—ฅ๐—ข๐—Ÿ๐—Ÿ๐—œ๐—ก๐—š

Lie down and place the foam roller behind your knee. The other leg stays as support as you slowly press the (bad) leg into the foam roller.

2๏ธโƒฃ ๐—ฅ๐—˜๐—ฉ๐—˜๐—ฅ๐—ฆ๐—˜ ๐—Ÿ๐—จ๐—ก๐—š๐—˜๐—ฆ

Usually during lunges, the the motion is a type that puts pressure onto the knees and might increase the pain. Reverse lunges take that pressure away and help strengthening the muscles around your knee.

3๏ธโƒฃ ๐—ช๐—”๐—Ÿ๐—Ÿ ๐—ฆ๐—œ๐—ง/๐—ฆ๐—ค๐—จ๐—”๐—ง ๐—›๐—ข๐—Ÿ๐——๐—ฆ

Static wall sits are a great way to strengthen the quadriceps without actually increasing the pain in your knees. The quads help support the knee and will help improve the pain.

4๏ธโƒฃ ๐—•๐—ช ๐—Ÿ๐—˜๐—š ๐—˜๐—ซ๐—ง๐—˜๐—ก๐—ฆ๐—œ๐—ข๐—ก ๐—›๐—ข๐—Ÿ๐——๐—ฆ

Body weight leg extensions are perfect for people who love machine leg extensions but it hurts their knees. Performing them on a chair while keeping your back straight are the way to go. Hold at the top of the contraction for a few seconds.

5๏ธโƒฃ ๐—•๐—”๐—ก๐——๐—˜๐—— ๐—Ÿ๐—˜๐—š ๐—˜๐—ซ๐—ง๐—˜๐—ก๐—ฆ๐—œ๐—ข๐—ก

Banded leg extensions are a great way of performing leg extensions while getting to choose the weights you want. Put the band on your shin and continue. These can be performed standing up or sitting down.

Perform these atleast twice a week and see the difference!


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~ Kabir Grover ~

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