Many people stop training their legs when squats begin to cause knee discomfort.
The good news is there are many effective exercises that strengthen the legs and glutes without placing excessive pressure on the knee joint.
Here are two simple movements you can add to your routine.
Exercise 1: Leg Raises
Perform this exercise slowly while keeping the moving leg straight and the toes pointing forward.
Recommended volume:
2 sets of 25 repetitions on each side.
This movement helps strengthen the hips and outer thigh, which support knee stability.
Exercise 2: Hip Raise With Clam
Lie on your back with your knees bent and feet flat on the floor.
Raise your hips while opening the knees slightly, activating the glutes and hips.
Recommended volume:
2 sets of 25 repetitions.
This exercise strengthens the posterior chain and improves hip stability.
Final Thought
Knee discomfort during squats does not mean you have to stop training your legs.
By strengthening the hips, glutes and supporting muscles, many people find their knee function improves significantly over time.
Consistency and proper movement are always more important than intensity.
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