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18
Workout

Gentle knee muscle activation

~4 min.
~48 kcal
⁉️ Comments

The knee is one of the most loaded joints in the body. It bears pressure during walking, climbing stairs, prolonged sitting, and physical activity. In most cases, discomfort in this area is caused not by the joint itself, but by weakness in the surrounding muscles: the quadriceps, hamstrings, glutes, and calf muscles. When these groups fail to do their job, the load shifts to the ligaments and cartilage.

This workout is designed for gentle, gradual activation of all the muscle groups that stabilize the knee joint. It is suitable for those who are returning after a long break, lead a sedentary lifestyle, want to reduce the risk of injury, or are simply getting back to movement after a period of inactivity.

The format is a circuit workout: exercises are performed in sequence, one after another, without long pauses. The load increases gradually — first you warm up and stretch the muscles, then gently load them, and finally stabilize the core and lower limbs in dynamic movement patterns.

  • Perform movements in a controlled manner, without jerking or pain.
  • If you feel discomfort in the knee, reduce the range of motion or take a break.
  • Breathe steadily: exhale on the effort, inhale on the return.
  • FISIO suspension straps allow you to easily adjust the load by changing your body angle — straighten up slightly and the exercise becomes easier.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Lower leg extension
1
Level: 1
R1
14 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Short extension
1
Level: 1
R1
8
Squats
3
Level: 1
R1
20
W extension
1
Level: 1
R1
8
Squats (wide feet position)
3
Level: 1
R1
15
Rotation 1
1
Level: 1
R1
8
Lunge with rotation
5
Level: 1
R1
5
Single leg hip hinge
1
Level: 2
R1
5
Rotation 2
1
Level: 2
R1
8
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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