Knee Pain? 5-Min Knee-Over-Toes Routine

Do you have bad knees? Are you worried about your knee alignment in poses like a full lunge or a deep squat? Or maybe you just want to take better care of your knees? If so, this video is for you.

Maintaining healthy knees is crucial to enjoy an active lifestyle, reduce your risk of injury, and improve mobility. This simple, but effective, five-minute exercise routine in this video can help to strengthen the muscles and stiffen the connective tissues that support your knee joint.

With daily practice, these muscles will strengthen very quickly, but it’s important to remember that while muscle tissue is highly metabolic and can develop in weeks, ligaments, tendons, and cartilage will often require months or more of careful training to build resilience. So, take it slowly, move with care throughout each pose, and listen to your body if you feel any discomfort. Let’s get started!

VIDEO CONTENTS
00:00 Knee Strength
0:52 Safety
1:00 Knee Anatomy
03:01 Knee Strengthening Tips
03:31 5-Minute Strengthening Routine
04:15 Crescent Lunge
06:59 Supported Sissy Squat
08:34 Forward Step Lunge

DISCLAIMER – this video is for educational purposes only. If you have a serious knee condition, please err on the side of caution, and speak to your doctor before starting any self-care practices.

ANATOMY
Your knee is a synovial hinge joint, which means it likes to open or close, and doesn't like to twist or rotate very much at all.

The muscles surrounding your knees, such as your quadriceps, hamstrings, and gastrocnemius are the big mechanical movers and play a crucial role in stabilizing the joint, in tandem with ligaments, tendons, and cartilage. When it comes to improving knee strength, you need to focus on strengthening this soft tissue complex.

STRENGTHENING EXERCISES WE'LL LEARN
1) Crescent Lunge
2) Supported Sissy Squat
3) Forward Step Lunge

WANT MORE?

Got a question? Please post down below.

#Knees #KneeExercises #KneeOverToes #KneeStrength

[YOGABODY.Official]

Download the FREE PDF here:

Hope you find this helpful. - Lucas @ YOGABODY

[mamamype]

“Let’s get rid of good versus bad”…finally!!! This world needs more nuances. What’s good for me might be bad for you. Know yourself!

[kerryemerson-pyle]

exceptionally clear as ever. thank you.

[AlbrechtSchnabel]

That's very precise and it really helps. Thank you again, Lucas. 👊👊

[jeniwren]

This good 👍🏼 info. Just what I need. Thank you!

[BeHealing]

Thanks for this, now I see why my right ankle is not so flexible because that last pose on my right side was very unstable so I will be compensating by not going so deep. I will continue doing this, thanks!

[JDBoelter]

Outstanding lecture and demo. Any chance you might expand this to an extended 21 day "challenge" similar to your "Happy Hips" and "Happy Back" programs? I think those are some of the best programs available and it would be great to see what you did with knees. Thanks!

[EnergytherapyBiz]

Thanks Lucas! Very helpful insights and instructions :)

[sidneystanley-hughes]

Really clear communication, amazing thank you

[justmemaya]

I will try this. I feel discomfort with my knees when i go up and down the stairs.

[raquelrpj]

I'm going to try this for 21 days thank you.
I love your videos, they are real and they really help ❤

[patricepettis]

Just want I needed at this time. Been working on my knee health, hip strength etc. great info. Going to try it 3x per week.

[gugy]

Give Ben Patrick props. He the real Knee over toes guy!

[elizabethwebster]

Going to give these a try tomorrow morning all ready done today’s workout thank you 🙏🏻

[annielai]

Hi Lucas, thank you for making so much for making all these useful videos. Can these knee strengthen exercises help reduce the cyst behind the knee? or are there any exercise movement/ stretching routine you would recommend to help baker cyst need? Appreciate! 🙏

[evavillarreal]

Lucas your videos are so helpful and well produced in terms of explanation, demonstration with bones .. thank you so much!!!
I looked for your video because I suddenly (not doing yoga) started to feel burn on the external and soft area of knee, if I put knee on the floor it is like crashing a wire that feels strange in the right are but what I definitely can not do is child’s pose or vajrasana.. it burns, other than that not pain at all. Dr said it is a patelar tendonitis, gave me a gel, when I rub the gel down on the external area of knee no pain at all, when rub up it hurts, I feel as there was a cut under skin.. does it sound like a tendon problem? What yoga asanas can help and what should I avoid at all?

[mitsuewatanabe]

Hello Lucas, I am so happy that I found you! I want and will start training with you ASA my injuries allow me. I am very interested in opening my hips, I have very tight front muscles of my quadriceps as well as my IT band. I had a couple of accidents and I hurt my legs; however, I insisted on no surgery or even pain medications and have allowed my body to heal by carefully, lovingly slowly stretching ASA my body allowed me. I am very happy and close to becoming totally recuperated. I found you, and I started doing your 5-minute exercise for my knees, and your stretches for a full deep squat, which I love!. I am 5'6'', BMI of 22 athletic, and very healthy. For the moment only have one question, how high should my stool be? I wanted to start training with you the lucky day I found you, but I don't want to jeopardize my training by being so hasty in starting out. Wonderful things are worth waiting for. Thank you for your wisdom and your generosity. Thank you, Lucas, and God bless you and keep you safe, and happy, as well as your essence as a man INTACT!

[Agnes_]

Thank you so much 🙏.
Could you show some exercises for hips?

[pcfoknz]

Thanks, very informative! So Malasana in yoga is a dangerous one? Should we be concerned about it?

[wezugo]

Thank u so much for this. I've been having knee issues for a couple weeks now that I started limping. Should I wear my k ee brace while doing this, or would it be better stretched without it? I can bend my knees and walk. I think im just scared to walk too fast or stretch and hurt my knee??.