Sign In
Menu
18
Workout

Joint gymnastics for the knees

~3 min.
~36 kcal
⁉️ Comments

The knees are among the most heavily loaded joints in the body. They work during walking, running, climbing stairs, squatting, and even during prolonged sitting. It is no surprise that knee joints are most often a source of discomfort and limitations — especially with a sedentary lifestyle or, conversely, with high athletic loads.

This workout is specifically designed to gently work the knees, the surrounding muscles, and the ligamentous system. You will improve joint mobility, activate the deep stabilizing muscles of the hip and lower leg, stretch tense areas, and strengthen those that are typically overlooked in standard training routines.

  • The workout is suitable for beginners, people with a sedentary lifestyle, older adults, and athletes during recovery or warm-up periods.
  • All exercises are performed at a comfortable pace — no impact loads or sudden movements.
  • Pay special attention to movement quality: the knee should not cave inward during squats, and stretches should be performed to a mild tension only, without pain.
  • If you have acute knee pain or recent injuries, consult a healthcare professional before starting the workout.

Performing this routine regularly helps reduce the risk of injury, ease the feeling of stiffness after prolonged sitting, and support knee joint health for years to come.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
Lower leg extension
1
Level: 1
14 sec.
Rotation 1
1
Level: 1
8
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Squats
3
Level: 1
20
Lunge with rotation
5
Level: 1
5
Rotation 2
1
Level: 2
8
Squats (wide feet position)
3
Level: 1
15
Single leg hip hinge
1
Level: 2
5
Lunges L
1
Level: 1
6
W extension
1
Level: 1
8
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

Comments

Start training