#30DaysToStrongerKnees Day 30: Overhead Squat

One of the last things I want to hone is on for the challenge is posture. Holding the weight overhead forces you to be cognizant of how you are holding yourself while you are squatting.

For this exercise you are going to need a medicine ball or dumbbell. Start with setting up your feet about shoulder distance apart and arms holding your weight straight above your head. Slowly and intentionally, sit down and back keeping your posture tall, stretching your glutes. Once you feel a good stretch in your glutes and hamstrings, squeeze your glutes to return to the starting position. Adding in a bit of toe lift at the end of the movement will ensure you are driving through your heels, keeping any unneeded pressure out of your knees.

Your goal is to keep your posture tall and core tight for the entire movement. Starting out, I would do 3 sets of 12-15 reps. This is a great exercise to add in as a challenge and to encourage core strength and good posture.

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!

#30DaysToStrongerKnees Day 29: Front Squat

Adding weight to a squat will always make it more challenging. Putting the extra weight in front will add in elements of core and balance.

For this exercise you are going to need a pair of dumbbells or a barbell. Start by placing your feet hip distance apart, with the weight on your shoulders or across your clavicle. Keeping your core tight, sit down and back to stretch your glutes. Once you feel a deep stretch, squeeze your glutes to return to standing. Adding in a bit of toe lift at the end of the movement will ensure you are driving through your heels, keeping any unneeded pressure out of your knees.

Your goal is to stretch and squeeze your glutes while keeping your posture tall and weight in your heels. Starting out, I would do 3 sets of 12-15 reps. This is a very effective squat variation for those who struggle with core strength and posture.

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!

#30DaysToStrongerKnees Day 28: Single Leg Deadlifts

Now that you’ve mastered the deadlift, it’s time to add a bit more challenge. Taking it down to a single leg forces you to work on balance and core stability while still activating your glute and keeping unwanted pressure out of your knees.

For this exercise you are going to need a single dumbbell. Start by placing one foot on the ground and the weight in the opposite hand of the foot on the ground. Keeping your hips and shoulders square, hinge at the waist pushing your hips back to stretch your glutes and hamstrings. When you feel a deep stretch, squeeze you glutes and hamstrings to return to standing on one foot. Keep your weight in your heel and lift your toe slightly on the way up to ensure safe movement and no knee pain.

Your goal is to stretch then squeeze your glutes while remaining on one foot with your hips and shoulders squared. I would set a goal to perform do 3 sets of 10 reps. this movement is a great way to ensure both glutes are equally firing and you are overcoming any muscular imbalances you might have!

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!

#30DaysToStrongerKnees Day 27: Deadlift

The deadlift or hinge is one of the most important fundamental movements in functional fitness. Your ability to hip hinge correctly plays a role in many exercises, especially those that work your glutes!

For this exercise you are going to need a pair of dumbbells or a barbell. Begin by placing your feet hip distance apart. Then roll your shoulders down and back so you can keep your chest proud and back straight for the entire movement. Slowly beging to descend, pushing your hips back to stretch your glutes. Once you feel a deep stretch, squeeze your glutes to return to standing. Adding in a bit of toe lift at the end of the movement will ensure you are driving through your heels, keeping any unneeded pressure out of your knees.

Your goal is to stretch and squeeze your glutes without putting any pressure on your knees. Starting out, I would do 3 sets of 12-15 reps. This movement is has endless variations, so making sure your form is correct for the basic level is very important.

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!

#30DaysToStrongerKnees Day 25: Walking Lunge

Adding movement to a simple exercise can be challenging. When it comes to lunges, the most important thing to remember is to keep your weight in your heels, take a wide enough step so that you can keep your hips and shoulders square, and keep your posture tall.

This exercise is body weight only but can be done with weight when mastered. Start standing with your feet together. Keeping your hips and shoulder square, lunge forward keeping your front knee behind your toe. When your glutes are stretched at the bottom of the lunge, lift your front toe and drive through your heel as you squeeze your glutes and return to standing.

Your goal is to maintain your balance as you walk through lunges- stretching and squeezing your glutes. To start I recommend 3 set of 20-30 reps. Keep good posture, squeeze your core to maintain balance, and keep your weight in your heels to avoid any unnecessary strain on 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!

#30DaysToStrongerKnees Day 24: Jack Out/Jack Squat

Adding jumps to simple movements can help you target fast twitch muscles and encourage stability with explosive motions. Always move at a slow and controlled pace, focusing on form, and keeping your core engaged to help maintain balance.

This exercise is a body weight only move. Think about all the jumping jacks you did in gym class- that’s similar to what the form would be here, just adding a squat. Start with your feet together, then jump wide into squat position. Stretching your glutes as you sit down and back and then firing your glutes to squeeze them back to the starting position.

Your goal is to add a jump to your squat while still maintaining impeccable form. Starting out, I would do 3 sets of 15-20 reps. You can use this movement as a warm-up for the entire challenge. This ensures that your glutes are firing and warmed up, ready for work. Moving forward you can use this as a warm-up for you workouts!

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!

#30DaysToStrongerKnees Day 23: Box/Bench Jump

Remember, you can pick something very,very low to jump on! This move is here to teach you how to use momentum, how to land safely, and most importantly- how to use your muscles correctly to keep pressure out of your knees!

For this exercise you are going to need a bench, step, or plyo box. Start standing about a foot away from the box, feet hip distance apart, and ready to jump. Sink down and back into your glutes, then jump onto the bench or box landing with a good amount of bend in your knees. When balanced, stand straight up then gently step down to repeat. Remember to squeeze your glutes as you explode into that air as you jump.

Your goal is to do as many as you can with good form. Starting out, I would do 3 sets of 10-15 reps. Don’t over do it, and make sure that you are safe when you come back down!

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!

#30DaysToStrongerKnees Day 22: Jumping Lunge

Adding a jump to any exercise will make it more challenging. If that is too much for you, use a modified version without the jump.

Start this exercise standing with your feet together. With a very wide back step, lunge one leg backwards. Your goal with this is to have enough space to sink your hips down while keeping them square. Slowly lower your body until you reach a 90degree angle with both your front and back legs. At the bottom, make sure your weight is in the heel of the front foot as you jump and switch legs.

Your goal is to squeeze your glutes to fire the motion while stabilizing with your core. Starting out, I would do 3 sets of 20 reps alternating legs. I recommend moving slowly, with control until you get the motor control down for the movement.

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!

#30DaysToStrongerKnees Day 21: Jump Squat

I’m positive by now you have mastered the squat- so let’s take it to the next level and add a jump!

Start standing with your feet about hip distance about. Without shifting your weight forward, slowly sit down and back. Once you feel a good stretch in your glutes and hamstrings, squeeze your glutes and jump straight up and off the ground. When you come back down, land softly going right back into a squat.

Your goal is to squeeze, jump, and repeat. Starting out, I would do 3-5 sets of 10 reps. This movement includes a cardio aspect as well, conditioning your body along with 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!

#30DaysToStrongerKnees Day 20: Glute Kickback

Low impact exercises are the best for building glute strength which in turn takes pressure out of your knees.

For this exercise you are going to start in table top position, on your hands and knees. Kick one leg straight back, and keep your toe on the ground. Without moving your hips, shoulders, or throwing your body into the movement, squeeze your glute to lift your leg straight back into the air.

Your goal is to squeeze, lift, and repeat. Starting out, I would do 3-5 sets of 15-20 reps. This movement is simple but effective. Focus on always squeezing from your glute and keeping your hips and shoulders square.

 

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!