Coaching Notes
If squats cause discomfort in your knees, the issue is often not the squat itself but a weakness somewhere else in the movement chain.
Common contributors include:
• weak glutes
• poor hip stability
• limited ankle mobility
• weak outer thigh muscles
Today's session uses two exercises that strengthen the support structures around the knee.
Exercise 1
Side Leg Raises
2 sets of 25 reps each side.
Coaching cues:
• keep the moving leg straight
• toes pointing forward
• slow and controlled movement
• avoid swinging the leg
Purpose:
Strengthens the hip abductors which help stabilise the knee during walking, running and squatting.
Exercise 2
Hip Raise with Clam
2 sets of 25 reps.
Coaching cues:
• drive through the heels
• squeeze the glutes at the top
• keep the movement controlled
Purpose:
Improves glute strength and hip stability which reduces stress placed on the knees during lower body training.
Training Tip
Focus on movement quality rather than speed.
When performed consistently, these exercises can improve knee stability and make other leg exercises more comfortable over time.