#30DaysToStrongerKnees Day 8: Step-up

Every time I see someone running up stairs on their toes, I cringe. Keeping your weight on your toes displaces pressure into your knees and ankles. Keeping weight in your heels displaces the weight into your glutes, hamstrings and quads. The focus of all these exercises is to keep pressure off of your joints and teach your muscles to bear the load.

For this exercise you are going to need a chair, bench, step, or plyo box. Start standing about a foot away from your equipment. Place one foot completely on the box or bench. Keeping your toe light and your weight in your heel, squeeze your glutes and push through your heel to move up to the same plane as your foot on the box.

Your goal is to step-up while maintaining balance by squeezing your glutes and hamstrings for stability. Starting out, I would do 3 sets of 8-10 reps on each leg. This movement transpires into how you walk up stairs on a daily basis, so making sure you understand proper form is crucial to the health of your knees.

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

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