#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 26: Forward Lunge

This variation of lunge teaches you to use your glutes to work against your momentum, stabilize with your core and hamstrings, and keep pressure out of your knees!

This is a body weight only exercise that can be performed with weight when mastered. Start with your feet together with your hips and shoulders squared. Lunge one leg forward, creating enough space for your hips and shoulders to remain square as you descend. Once you are lunged forward and your glutes are stretched, push through the heel of your front foot while you squeeze your glutes and return to the starting position.

Your goal is to move at a slow and controlled pace, keeping your weight in your heel, and squeezing your glutes from the bottom to the top. I recommend alternating legs for 3 sets of 20-30 reps.

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 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 18: Jane Fonda

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.

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.

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!

#30DaysToStrongerKnees Day 17: Lateral Lunge

Hopefully your hips are feeling good with a bit more space and an easier range of motion. This next move uses the same stance which will help teach your body motor control in this position.

For this exercise you can choose to use a weight or just focus on body weight. Start standing with your feet in a wide legged stance. Without shifting your weight forward, shift to one side as you sit down and back into a single leg squat position. Once you feel a good stretch in your glutes, hamstrings, and inner and outer thighs, squeeze your glutes together to return to standing in a wide leg position.

Your goal is to shift your wide legged squat from side to side using only your glutes. I recommend alternating between sides for 3-5 sets of 20 reps. Focus on the movement, keep your weight in your heels, and squeeeeeeeze those glutes!

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 16: Sumo Squat

Time to change the range of motion in your hips by giving them some room to move. Channel your inner sumo wrestler for this one!

For this exercise you can choose to use a weight or just focus on body weight. Start standing with your feet in a wide legged stance, toes pointed out. Without shifting your weight forward, slowly sit down and back tracking your knees towards your toes. Once you feel a good stretch in your glutes, hamstrings, and inner and outer thighs, squeeze your glutes together to return to standing.

Your goal is to stretch, squeeze, and repeat. Starting out, I would do 3-5 sets of 10-15 reps depending on how this feels in your hips. Move slowly with control to ensure you are moving properly, keeping pressure out of your knees, and using your glutes to control the motion.

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!