Knee exercises for runners

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Knee bends – 3 sets of 10 repetitions (reps)

Knee bends

Tip: place a Swiss ball between your back and the wall for smooth movement

Thigh contraction – 3 sets of 15 seconds with each leg

Tip: for more of a challenge, perform with an ankle weight

Tip: for more of a challenge, perform with an ankle weight

Straight leg raises – 3 sets of 10 reps with each leg

Tip: for more of a challenge, perform with an ankle weight

Hamstring stretch with thigh contraction – 3 sets of 15 seconds with each leg

Tip: keep your back straight and bend from the hips – you can do the move looking straight ahead or looking straight down

ITB (iliotibial band) – 3 sets of 15 seconds with each leg

Squats – 3 sets of 10 reps

Single leg squat – 3 sets of 5 reps with each leg

Lunges – 3 sets of 5 reps with each leg

 

Tip: for more of a challenge, perform these lunges while walking

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