#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 13: Wall Sit Leg Lifts

Wall sits are so much fun that I just had to add movement in with them! Now that you can control the movement with your glutes, let’s stabilize with our quads and hamstrings!

All you need for this exercise is a wall. Start standing with your feet about hip distance apart about 1-2 feet away from the wall. Without shifting your weight forward, slowly sit down and back. At the bottom of your squat, push your back into the wall and squeeze your glutes. When you find balance, carefully alternate between lifting one leg off the ground.

Your goal is to squeeze your glutes and maintain balance and you shift from one leg to the other. Make a goal to try 3-5 set of 20 reps alternating between legs. The harder this move gets, the more you need to squeeze you 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 12: Wall Sit

Bringing it back to the old school moves with a wall sit. Against popular belief, wall sits are not supposed to be powered by your quads only. Using your glutes to hold your weight at this angle teaches you to keep pressure off of your knees.

All you need for this exercise is a wall. Start standing with your feet about hip distance apart about 1-2 feet away from the wall. Without shifting your weight forward, slowly sit down and back. At the bottom of your squat, push your back into the wall and squeeze your glutes to hold your position.

Your goal is to squeeze your glutes and hold good form for as long as you can. Focus on breathing and hold consistently. I would start by doing 3-5 wall sits for a short bout of time, then when you feel confident, hold for longer.

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 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!