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114
Workout

Glutes and Knees: Proper Support

~52 min.
~624 kcal
⁉️ Comments

The knees are among the most heavily loaded joints in the body. Their health depends not so much on the condition of the joint itself as on the strength of the surrounding muscles: the glutes, thigh muscles, and calves. When these areas are weak, the knee experiences excessive stress during walking, running, climbing stairs, and even while sitting. This workout is designed specifically to build reliable muscular support around the knee joint.

FISIO functional suspension straps allow you to perform exercises in anatomically correct movement patterns — without axial load on the spine and joints. The angle of your body controls the intensity: you choose how deeply to work, especially during recovery or when dealing with sensitive knees.

  • Focus on the glutes, hip adductors, and hip abductors
  • Balance exercises to activate knee stabilizers
  • Alternating load: multi-joint movements followed by mobility work
  • Suitable for a sedentary lifestyle and as part of injury prevention

Before you begin, make sure the straps are securely anchored at mid-shin height or just below the knee for exercises with the foot in the loop. Move within a comfortable range of motion and avoid letting your knees cave inward during squats and lunges — this is the key technical requirement throughout the entire workout.

Warm up
Golf
1
Level: 1
6
Press
1
Level: 1
12
Squats
1
Level: 1
20
Back extension
1
Level: 2
10
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.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Sumo squat
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R2
10
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

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