Brooklyn, NY

Strengthen Your Knees, Hips, and Ankles


Strengthen Your Knees, Hips, and Ankles

by Amanda Jane Snyder
strengthen your knees, hips, and anklesAmanda Jane Snyder

Strengthen Your Knees, Hips, and Ankles!

Injuries! A lot of us have them or have experienced them at some point or other. And as we get older, we're only going to experience them more if we don't take action to decrease our risk! Use it or lose it!

Injuries are data. It's our bodies way of telling us what's going on. And wherever the site of the injury is, that's the SYMPTOM of the problem. Not the actual problem.

Got injured knees? Might be due to weak or tight hips. Or maybe it's due to lack of ankle mobility and weak anterior tibialis.

Got lower back pain? Possibly because your core and glute are weak.

Shin splints? Maybe you've never worked on your ankle dorsi/plantar flexion or focused on strengthening your anterior tibialis.

Bottom line is this: it would do us some good to strengthen some of these areas in order to prevent injury before it starts.

Add some of these exercises into your weekly leg day routine and notice the difference in keeping the pain away!

1. Cable Weighted Knees Over Toes Squat
cable weighted knees over toes squatAmanda Jane Snyder

Hold in this squat for a minute or as long as you can! Let's build this endurance. After a minute hold let's make it dynamic. Move through a squat to a hinge making sure to keep your knees over your toes. Maintain a flat back and an upright chest. These deep squats will strengthen your hips, knees, and ankles all at once!

2. Knees Over Toes Lateral Lunge
Knees Over Toes Lateral LungeAmanda Jane Snyder

We're working those hips, inner thighs, ankles and knees with this barbell lateral lunge. If you've never practiced this movement before, try it without weight first before adding the bar! Healthy knees have the capability to handle this greater amount of force, and with progressive overload overtime, your knees will thank you! If lifting heavy, try 3 sets of 5 each side.

3. Weighted Patrick Step
Weighted Patrick StepAmanda Jane Snyder

Another great exercise for strengthening our quads and anterior tibialis while creating a stretch in our achilles and calf. With these guys strong and our ankles mobile, our knees will be even stronger and protected. Try 3 sets of 6-10. If unweighted try 3 sets of 15-25.

Amanda Jane Snyder is a certified FRCms instructor, Certified Strength and Conditioning Specialist, Corrective Exercise Specialist, Certified Personal Trainer, and Mindset Coach living in Brooklyn, NY. She has been vegan since 2016. She specializes in Strength and Conditioning for Actors, Singers, and Dancers.

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Amanda is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Group Fitness Instructor and Lifestyle/Mindset Coach! In the midst of the ever-changing fitness industry chock full of fad diets, Amanda uses her program ForeverFit to help clients find true success through habit change, routine, and making health and fitness apart of their LIFESTYLE! Amanda is powered by plants!

Brooklyn, NY

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