Knee Power Builder: 6-Step Strength Circuit

Knee Power Builder: 6-Step Strength Circuit

Recommended Frequency:

Every week on Monday, Wednesday, Friday

Comprehensive Knee Strengthening Routine
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Workout Preparation

Workout Preparation

6:00 PM
5m

Prepare your workout area with all necessary equipment for an efficient knee strengthening session.

Simple Task
1. Quad Sets

1. Quad Sets

6:10 PM
5m

Perform isometric contractions of the quadriceps muscles while seated with your leg straight. This exercise helps establish a strong mind-muscle connection and is fundamental for knee stability.

Perform quad sets

Timed Activities - 5s
Enter a Number
2. Straight Leg Raises

2. Straight Leg Raises

6:20 PM
10m

Perform straight leg raises to strengthen your quadriceps and hip flexors. This exercise builds upon the quad set by adding movement, further enhancing knee stability and strength.

Perform straight leg raises

Timed Activities - 3s
Enter a Number
3. Short Arc Quads

3. Short Arc Quads

6:40 PM
10m

Perform short arc quad exercises to strengthen your quadriceps muscles through a limited range of motion. This exercise helps improve knee extension strength and control.

Perform short arc quads

Timed Activities - 3s
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4. Bridges

4. Bridges

7:00 PM
10m

Perform bridge exercises to strengthen your glutes and hamstrings, which are crucial for knee stability and overall lower body function.

Perform bridges

Timed Activities - 3s
Enter a Number
5. Side-Lying Leg Raises

5. Side-Lying Leg Raises

7:20 PM
10m

Perform side-lying leg raises to strengthen your hip abductor muscles, which are crucial for knee alignment and stability.

Perform side-lying leg raises

Timed Activities - 3s
Enter a Number
6. Cool Down

6. Cool Down

7:40 PM
5m

Perform a cool-down routine with gentle stretches to improve flexibility and reduce muscle tension after your knee strengthening workout.

Simple Task
What You'll Get
  • 💪
    Efficient Workout
    Ensures all necessary equipment is ready, allowing for a smooth and efficient workout session.
  • 💪
    Improved Quad Activation
    Enhances the ability to voluntarily contract the quadriceps muscle, which is crucial for knee stability and strength.
  • 💪
    Quadriceps Strength
    Builds strength in the quadriceps muscles, which are crucial for knee stability and function.
  • 💪
    Functional Quad Strength
    Improves quadriceps strength through a functional range of motion, which is important for daily activities.
  • 💪
    Glute and Hamstring Strength
    Improves strength in the gluteal and hamstring muscles, which are crucial for hip stability and knee alignment.
  • 💪
    Hip Abductor Strength
    Improves strength in the hip abductor muscles, which are crucial for knee alignment and stability.
  • 💪
    Improved Flexibility
    Enhances muscle flexibility and reduces post-workout muscle tension, promoting better recovery.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Foam Roller

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Extra Thick Home Workout Mat

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Knee Stretching Routine

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Try It Out, Adjust As You Go!
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