3 Knee Friendly Quad Exercises That Aren’t Squats

Knees are the joint parts that connect your thigh bone (femur) to your shinbone (tibia). These joints have a big impact on the way you walk or run. When they get tight, it causes pain and discomfort. There are many things that can cause knee problems such as:

Overuse injuries like running too much or jumping from high places.


Running too much during pregnancy may lead to low birth weight babies. Low birth weight babies are at risk of having long legs and short arms.

They might not reach their full height, which means they will need extra support when walking or running. If these children grow up with weak knees, they could develop osteoarthritis later in life and lose their ability to walk or run due to limited range of motion in the affected joints.

Being overweight.

Obesity increases the chances of developing type 2 diabetes mellitus (T2DM), heart disease, high blood pressure, certain types of cancer and other diseases. Obese people often have trouble losing weight because they tend to eat more than normal people do.

Obesity also makes them prone to develop arthritis in their knees. They might even experience symptoms like pain when standing up straight or when bending over. This condition is called Osteoarthritis (OA).

Lack of exercises.

3 Knee Friendly Quad Exercises That Aren't Squats - gym fit workout

When you don’t use your knees, the cartilage lining in between your joints wears away. Ligaments holding the bones in place become weaker and tendons gliding over bones lessen in strength.

Doing knee exercises will help strengthen your joints and keep the knees flexible.


There have been many cases where some people are born with weak knees while others can jump from high places or run without developing knee problems. Hereditary factors have a role in this matter.

If your parents or grandparents have knee problems, it is likely that you will develop similar problems.

3 Knee Friendly Quad Exercises That Aren’t Squats

Most of the time people think about the weight lifting (lots of heavy squats) when it comes to building strong legs. While they do indeed help build strong legs, there are other ways to train your muscles without putting so much wear and tear on your body.

Here are three different leg exercises that you can do without putting too much pressure on your knees. You can perform these exercises 3-4 times a week for optimal results.

Barbell Step-Ups

3 Knee Friendly Quad Exercises That Aren't Squats - from our website

Use a box or bench that is around knee height. Place one foot on the box and hold a barbell with both hands.

Keep your back straight and do not bend it. Next, push your foot forward and lift your body up until you are in an upright position. Repeat this process for the recommended amount of times and then switch legs.

Barbell Walking Lunges

Hold a barbell in front of the shoulders using both hands. Step forward with one leg and make sure the knee does not go beyond the toes.

Squat down on the lunge and make sure the knee of the back leg does not go beyond the toe. Step forward with the other leg and continue this process for the amount of recommended repetitions.

Barbell Split Squats

Hold a barbell with both hands and step forward with one leg so that the toes of both feet are touching. Slowly drop down on the lunge while making sure the knee of the back leg does not go beyond the toe.

Rise up to an upright position and continue this process for the amount of recommended repetitions and then switch legs.

3 Knee Friendly Quad Exercises That Aren't Squats - GymFitWorkout

Treat Your Knees With The Help Of These Exercises

Knee injuries can really put a damper on your physical fitness goals as well as your quality of life. However, it is never too late to start taking care of your knees in order to prevent future complications.

The three exercises we have mentioned above are great for knee rehabilitation and prevention. Start doing them today and feel the difference in no time.

Sources & references used in this article:

by Susy Natal, Nick Tumminello| 02/27/19 by HRB Sprint – t-nation.com

Monthly Archives: January 2015 by LPSI Belong – h2labsofficial.wordpress.com

Author Archives: h2labsofficial by LPSI Belong – h2labsofficial.wordpress.com

Flat foot deformity, Q angle and knee pain are interrelated in wrestlers by A Letafatkar, S Zandi, M Khodayi… – J Nov …, 2013 – researchgate.net

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The core program: fifteen minutes a day that can change your life by P Brill, GS Couzens – 2008 – books.google.com