If a trainer recommends performing a specific exercise to achieve robust and healthy knees

If a trainer recommends performing a specific exercise to achieve robust and healthy knees

Personal trainer Elle Linton recommends the Bulgarian split squat as an effective exercise for strengthening the knees. To perform this exercise correctly, start by placing your back foot on a bench or elevated surface behind you and positioning your front foot forward, wide enough so that when you squat down, your front knee stays roughly at a 90-degree angle without passing over the toes. Maintain an upright torso, and avoid letting the front knee collapse inward to protect knee stability.

Key Form Tips

1. Sit back slightly to engage the glutes and take pressure off the knee.
2. Keep the front knee aligned above the foot without pushing too far forward.
3. Use a foot stance slightly wider than hip-width to maintain balance.
4. Maintain torso position as instructed: upright for more quad focus, slight forward lean for glute activation.
5. Engage your core for stability to help support your knees during the movement.
6. Descend in a controlled manner; avoid bouncing or jerky motions.

Equipment Recommendations

• Use a sturdy bench or box about knee height to support the back foot.
• Start with bodyweight or hold light dumbbells for added resistance once comfortable.
• Use dumbbells or a barbell across the shoulders to add progressive overload safely.

Modifications for Knee Safety and Accessibility

• Shallow range of motion (less deep squat) reduces knee strain while still strengthening muscles around the joint.
• Use a chair or wall for support to aid balance when starting out.
• Incorporate resistance bands or perform hip thrusts as complementary exercises if knee pain occurs.
• Focus on proper warm-up and gradual increase in difficulty.
• Avoid overly narrow foot stance, which can increase knee stress.

The Bulgarian split squat is a joint-friendly exercise that also strengthens the glutes and hamstrings, contributing to overall knee stability. When done with attention to form and gradual progression, this exercise can be an excellent tool for building stronger, more stable knees.

This exercise requires minimal equipment, just a steady elevated surface. The Bulgarian split squat helps build up the quads, a major muscle supporting the knee joint. It can be performed with or without weights for added resistance. If the exercise is too challenging, it can be done with both feet on the ground.

Knee injuries are incredibly common, and stronger knees can help prevent these injuries. By adding lower-body strength exercises like the Bulgarian split squat to your workout routine, you can build the strength and stability necessary to support your knees and reduce the risk of knee injuries.

1. Incorporating yoga into a health-and-wellness routine can improve flexibility, which is beneficial for performing workouts like the Bulgarian split squat effectively and reduces the risk of knee injuries.
2. The science behind fitness-and-exercise indicates that strengthening the glutes and hamstrings, as achieved through exercises like the Bulgarian split squat, is integral to overall knee stability and health.
3. For athletes and fitness enthusiasts aiming to improve their performance in sports, the Bulgarian split squat is a recommended exercise that builds lower-body strength, contributes to knee stability, and aids in reducing the risk of knee injuries.

Read also: