#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 19: Jane Fonda Pulses

Jane Fonda, the original fitness guru, has inspired so many things in fitness. The most iconic in my opinion is the glute squeezing lying leg lift. The second is the spandex. This move will help you fill them out with a round booty.

Start this exercise lying down on your side. You can rest your head in your bottom hand and brace yourself with your top hand on the ground. Keeping both legs straight, squeeze your glute to lift your leg straight up into the air. At the top, you are going to squeeze and release your glute in a pulsing motion.

Your goal is to squeeze and relase. Starting out, I would do 3-5 sets of 15-20 reps. This exercise is micromovement focused. 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!

Squat/Body Squat

Squats are the foundation to building strong legs. Although the movement seems simple, it’s more complex than how the average person practices them. Being a foundational piece to your workout structure, it’s key that you are activating the correct muscles to do them correctly.

This movement can be as simple or complex as you want to make it. For form’s sake, I’m going to go through a basic body squat. Start with your feet about hip distance apart. Keeping your posture tall, sit down and back into your heels. Once you feel the maximum amount of stretch in your glutes, squeeze them as you drive through your heels and return to standing.

Stretch

Body Squats

Squeeze

Body Squats