5 Quad Strengthening Exercises VITAL for Better Knee Health

[@bethhasilo1536]

Thanks for the detailed explanation. My Osteoarthritis is more to the inside & bottom of the knee cap. I also get sharp pains under the knee cap with certain exercises like lunges & squats. My Physio Therapist told me I will feel this for the rest of my life. I hope she's wrong. I have saved this video & will work my way through these. My goal is to get back to doing stairs properly & not the one step, one step I have been doing. I love all the content (videos & emails) you put out! 🤩

[@lsbdabarkads2761]

@@bethhasilo1536 , wishing you well. I also have OA. 🫶🙏

[@audraadams1447]

That is exactly where my osteoarthritis is and I get the pains under my kneecaps. My PT told me the same thing and was giving me exercises that were causing more pain with the mindset of “No pain, no gain”

[@src5769]

Try Carnivore, it takes away the aches and pains, even from arthritis!

[@bethhasilo1536]

​@@audraadams1447 I will say when I told my PT the squats were causing a sharp pain as well as a locking up feeling, she told me not to do them. At Physio, she put me on a weight machine that has a big plate for my feet attached to weights & I push out to about 85% extension then back. This simulates the squat with much less pressure on my knee. I find the exercises in these videos are very beneficial as well. Good Luck with your journey through this!

[@kayjuker8734]

@@audraadams1447 I am so thankful my knee pain was resolved with replacement so I cannot imagine having to put up with your pain. Keep going

[@chandursanbhnani3557]

Alyssa, you are so precise and your explanations are so clear, you are truly the best. I thank God for YOU.

[@arthritisadventure]

You are so welcome! I am so thankful for comments like these from our community.

[@tillytogs]

Thank you so very much for your inspirational videos. I'm a 68 yr old female knee osteoarthritis and damaged my lcl. I have strong quads and glutes but it's amazing how quick you lose it I'm 10 weeks in to recovery. Its been fairly exhausting getting back to walking without a limp. After watching one of your videos it clicked that my brain is getting the muscles around my knee to stiffen when starting to walk and almost like protecting from pain. So I've been following your instructions and it's amazing I'm not limping anymore. So very grateful to you for all that you do blessings from Ireland ❤

[@emily7960]

@@tillytogs Recovery from Car 🚗 Accident, plus Surgery for a CRUSHED KNEE CAP, Grateful I can 🚶‍♂️ 🚶‍♀️

[@arthritisadventure]

You are so welcome and thank you for sharing your story!

[@rumplestilskinbob7415]

Your so right,almost 65 no more problem with sciatic nerve pain muscle definition in my thighs love ya baby girl you’re definitely a godsend thanks 😊

[@gladysma308]

Thank you for your teaching videos. For my easy reference: 1:47 resistance band, push leg straight, 2:46 2 to 3 sets, 8 to 15 times. 3:58 chair squat, 2 to 4 sets of 6-12 repeats

[@chrisb7087]

I’ve been doing this girl’s strength and balance exercises for months and they’ve really paid off. She’s gold ❤

[@arthritisadventure]

Thanks for the comment and glad you're getting such a benefit!

[@lorettasehlmeyer3020]

You have the most amazing quads!!! 💪🏻💪🏻💪🏻💪🏻

[@arthritisadventure]

Thank you!

[@bcb2555]

We can't make it without them and yours are fantastic

[@arthritisadventure]

Thank you for the compliment!

[@raziyamasuti5918]

Thank you for sharing this useful and helpful video ❤

[@arthritisadventure]

You are so welcome!

[@crucitasquillace5072]

These exercises are the ones I use at my PT for knee revision. I love this!! ❤

[@bruimprov]

Excellent! I’m in PT now with osteoarthritis in my knee, and these exercises very helpful.

[@arthritisadventure]

Glad you like the information.

[@murrayjimm]

Wonderfully detailed and perfect for my osteoarthritis issues.

[@arthritisadventure]

Glad you liked the video! More to come!

[@DEVASENANARAYANAMURTHY]

Please also post some exercises to get rid of numbness in feet alongwith knee stiffness .

[@arthritisadventure]

There are a few other knee videos on the channel to check out.

[@sharonreznick4397]

I like these quad exercises. I had a knee replacement and I’ve been trying to build up my quads on my surgery leg. This will be helpful, thank you!

[@arthritisadventure]

You’re welcome!!

[@thodonnell3037]

You are the best doctor

[@arthritisadventure]

Thanks so much for the kind words.

[@gladysma308]

8:40 For going down hill or stairs: slow chair squat, 3-4 sets for 8 to 12 repeats 12:10 forward and reverse lounges

[@vatsa2000]

Alyssa, Thank you for clear explanation. Hoping to get over this knee pain journey by your strengthening exercises.

[@arthritisadventure]

Glad you like the clear explanation.

[@irenabushong6494]

Alyssa, I just discovered your channel. Your “shorts” are very inspiring and encouraging, thank you ❤

[@arthritisadventure]

So glad you found the channel! Make sure to subscribe to see upcoming video releases.

[@wadsworth2351]

This is a proper leg strengthening routine. I'll be adding this to my schedule for sure.

[@arthritisadventure]

awesome!

[@tinamarteyministries]

Oh Jesus I love this, I am staying with this for the next 2 month, until I see improvement with my knees

[@arthritisadventure]

can't wait to hear how it goes

[@nancybroer4712]

Thank you for your video instructions. These are perfect for me and I love the way you show which muscles are being strengthened with each set of movements. Very excellent presentations!

[@arthritisadventure]

Glad it was helpful.

[@lsbdabarkads2761]

Thank you so much! 🫶🥰

[@arthritisadventure]

You are very welcome!

[@robertagilbert12345]

Thank you so much 😊. I appreciate you sharing this information and exercising for relief with knee pain. Wishing you a great day dear. 💖💖💖💖💖

[@arthritisadventure]

Thank you! You too!

[@dmercier6437]

Such a helpful video. I've shared it with a couple of friends as well

[@arthritisadventure]

Glad it was helpful!

[@maddyf.9901]

Thank you! I’ve been waiting for this one. My doctor also told me to strengthen my glute medius for better knee support. Would love to see some exercises for that

[@arthritisadventure]

Here is a video for glute strengthening: kzbin.info/www/bejne/l4a0m5puf5dmp7M

[@ОляЧу-е7у]

Спасибо из Беларуси! 👍🤗

[@fredogirri9543]

I love your videos, I have major leg weakness's that are not addressed my PT directly, so watching your videos help a lot, and your a nice looking woman with great legs!!!

[@arthritisadventure]

I'm so glad you love the videos!

[@debbeleigh1930]

Hi Alyssa! I will add these to my lower body exercise routine. I like that you explain the exercises in such detail. Love your videos ❤

[@arthritisadventure]

Glad you like them!

[@Shivoham23]

Thank you for this video.. Are these exercises suitable for people experiencing arthritis ?

[@arthritisadventure]

Yes they can be, but recognize everyone with arthritis is starting out at different levels. Choose the movement that feels best and work there. The goal is not to increase pain significantly. Modify as needed.

[@Shivoham23]

@@arthritisadventure Thank you for your response.

[@emily7960]

​@@arthritisadventureThanks once again. ❤

[@hemapatil4859]

Very helpful am doing them.😊😊

[@arthritisadventure]

Great!

[@jguti1975]

Hi Alyssa, thanks so mucho for these videos. I have a question: I have chondromalacia on my left knee after knee surgery (they aligned and lower my knee cap) and my knee hurts really bad on the front. The other knee keeps out of alignment and higher that the left). I’ve heard that stepping up was bad for my knee, is this true? I also have been recently diagnosed with seronegative arthritis now

[@arthritisadventure]

Stepping is not inherently bad but it does depend on how it feels. If it causes pain right now, modify to continue to work on strengthening as strengthening remains important.

[@wmbriggz]

I do find as I watch your videos regularly, they create a sense of guilt over not doing them-- so I do try thanks to you…

[@arthritisadventure]

Best of luck staying consistent with the movements.

[@dmercier6437]

Shared with a couple of friends. Thanks for this helpful video

[@arthritisadventure]

Thanks for sharing!!

[@lucyroark4189]

I'm 74, have no cartilage in my knees, which caused excruciating pain. A year and a half ago I started working out with a personal trainer and for the past year I've been able to walk without pain! All due to strengthening my quads and glutes. This video looks great - I'll try to add many of these exercises on the days I don't work out with my trainer. Many thanks! Given how you come across in this video I'm guessing if you see individuals for PT, you have a very long waiting list! 😊🦵

[@arthritisadventure]

So glad you liked the video!

[@johnzurek5011]

Thank you doctor, you're the best very detailed I needed this cuz I use up all my physical therapy which they should have showed me all this cuz I did have some issues and that helps the pain and helps me to strengthen it, thank you again and God bless you karma for being so patient and showing the public how we can maintain our health at home❤.

[@arthritisadventure]

Glad you like it!

[@mjbrownlee7979]

Liking how you explain everything, thanks!

[@arthritisadventure]

Glad it was helpful!

[@lisabaldwin3689]

that quad lunge, a real burner. I did three sets and I could feel it! Thanks, I will def add these and the slow squat

[@arthritisadventure]

It's a good one! Glad you're going to add it.

[@SuePenn]

Appreciate your videos! ❤

[@arthritisadventure]

Glad you like them!

[@PublicGood-w8z]

Thanks for all the great advice. You have the best legs on KZbin.

[@arthritisadventure]

Glad you like the advice.

[@fredogirri9543]

You're cool, I'm watching this video and you did the forward/back lunge, and I can tell you are a different type of PT, awesome 👍

[@arthritisadventure]

I appreciate that!

[@CeliaTomas-cn6rf]

Thank you! You are the best Do you have exercises to strength the gluteos?

[@GUAYABAFELIZ]

Thank you very much for providing these exercises! I would also be very interested in learning about your leg routine. Would you be able to share how you train your legs? I would greatly appreciate it.

[@arthritisadventure]

I use a lot of these exercises. For all of these movements you can continue to add weight to make them more challenging. I prioritize squats, single leg lunges and step ups and deadlifts.

[@GUAYABAFELIZ]

@@arthritisadventure thank you for the reply!

[@spiritflower6640]

Thank you Alyssa. Great info and inspiration! With people over 50 with knees that have been arthritic or painful for a while, wouldn't you suggest strengthening the glutes first?

[@arthritisadventure]

No, not necessarily. Strengthening both the quads and glutes can both be important, not in a specific order.

[@sandrajones5349]

Thank you so much for these exercises! I feel like my legs are getting so weak

[@arthritisadventure]

You are so welcome!

[@cc34945]

How about a 5 part exercise series using these. I am using your exercises for MS neuro and brain plasticity issues. It takes a LOT of moves to rewire. And yes, I have arthritis from broken knee cap and two partial hips. Very useful but VERY slow.

[@arthritisadventure]

I'll look to add more series on KZbin. we are working on a few ideas at the moment. Keep the ideas flowing with the comments

[@reenapanchal1256]

Love to see! Amazing Exercises!

[@arthritisadventure]

Glad you like them!

[@michaeljones4388]

I want to know what you’re doing! Your quads look great!

[@ammarroshidy2584]

You have been so helpful; it's been spot on. thanks a lot/

[@arthritisadventure]

You are so welcome

[@ΓιώργοςΚουτσιούλης]

How perfect exercises!Thank you very much 😊!

[@arthritisadventure]

You're so welcome!

[@Ilona-o3f]

Sounds good, 👍 will watch it later 😊

[@arthritisadventure]

Hope you enjoy!

[@manou1960]

Thank you!

[@arthritisadventure]

Thanks for watching!

[@elizabethgonzalez5481]

Great explanation. .😊

[@arthritisadventure]

Glad it was helpful!

[@DavidNAdrianKershaw-vj8ub]

Thank you very much 💪🏿💪🏿

[@arthritisadventure]

You're welcome!

[@pnpark]

this is great! How about Straight Leg Raises, front, side and back? Is the front leg raise good for Quads? I feel the seated Knee extension is not in the standing position of my quad when walking

[@janelacher9234]

Question - what can I do to keep my knees from caving in when I do the squats? The caving knees also pulls on my lower back. Hoping you have a video on caving knees.

[@DK-ts3bd]

This was excellent! Thank you!

[@arthritisadventure]

You're so welcome!

[@jamestooley1]

Thanks

[@arthritisadventure]

Welcome!

[@Wannaloom]

Great video!! Thank you Dr.!

[@arthritisadventure]

You are so welcome!

[@panagiotischristo]

Great video.....and thank you.

[@arthritisadventure]

Thanks for watching!

[@DuncanNewton-w8i]

Good exercises and some will help with my oa in my knees ,

[@arthritisadventure]

Glad you liked the movements!

[@jillbeans1573]

Thank you for this!!!

[@arthritisadventure]

You're so welcome!

[@jayantnagarkar1018]

Perfect thanq

[@arthritisadventure]

Welcome!

[@allancowley2254]

Hi Alyssa. This seems a very useful video with reasonable steps in progression. The only option that I would also recommend (from my own frustrating experience with knee pain) is wall squats i.e taking the squat position with your back "resting" flat against a wall - which is another way of getting eccentric time under tension. Many physical therapists recommend quad strengthening to reduce knee pain, but I am curious about your view on an alternative argument that one practitioner advocates - that quad strengthening is actually counter productive - because it tends to pull the knee cap up into a position that aggravates tendon and joint pain - he instead advocates hip, glute and calf strengthening - in effect using anything but the quads ! I cant say that this tallies with my experience (and I would be cautious about losing quad strength) - but maybe it depends on the cause of the knee pain - arthritis c.f runner's knee ?

[@arthritisadventure]

There is no research that I have come across saying that quad strengthening is detrimental so I disagree. Quad weakness can contribute to knee pain. I do agree that strengthening the whole leg is important: quad, hamstrings, glutes.

[@bmackillop9937]

Great explainations

[@arthritisadventure]

Thanks!

[@juliaryan1410]

Would you explain why you shouldn't let your chest come forward when going up or down with the chair squat? You say to not do it "especially as you stand up". I'm thinking there's a good reason for quality of form or not working the quads right, but am not sure how the move is compromised if you lean forward. Thank you! (p.s....your videos here and in the membership keep me hopeful).

[@arthritisadventure]

Generally it puts much more stress on the back

[@RahmaAbderhman]

Is these exercises help a pain in knee (osteoarthritis) and weak of muscles please? and thank you

[@elizabethgonzalez5481]

Trying to get stronger.😊

[@arthritisadventure]

You’ve got this!!

[@francesrodriguez2639]

Loved this❤️❤️❤️

[@arthritisadventure]

Great!!!

[@RawSimpster]

Thank You 💯💯💯

[@arthritisadventure]

Very welcome

[@guillermojacques6671]

Solid and sound advice progressing through each level of difficulty. Is once or twice weekly the limit of performing these exercises? Does anything help in increase this frequency to three times per week? Supplements or hydrotherapy?

[@arthritisadventure]

The frequency depends on how you respond. Make sure to also keep variety in your routine to make sure your body is getting what it needs.

[@pammartin6077]

I am finding these videos to be excellent! Thank you! I do have one question though. Would it be acceptable for me to use the stairs in my home for the stair step exercise? 😊

[@arthritisadventure]

If done safely and your body can handle the height.

[@sharonmitchel1377]

Really good. Thanks! My knee has had discomfort on the medial area just below the knee cap. It is getting better, but the leg presses I have been doing in the gym seems too annoy my low back.would these exercises be a better solution for me? Also how do I strengthen my arthritic low back?

[@arthritisadventure]

So glad you liked the video! I will look to add more back videos on the channel.

[@KLeslie292]

For exercise 1, does holding the band closer to your foot increase resistance or is pulling up more of band a way to increase resistance?

[@stshnie]

Watch from 2:15. She says that holding the band further down creates more resistance.

[@cbutler0119]

Are these exercises good also for bone on bone of the knee??

[@arthritisadventure]

they can be as long as they feel good! Strengthening the quads can be helpful in supporting the knee. I also have this video that may be helpful for bone on bone: kzbin.info/www/bejne/Y4KZaZiPbtBohtU

[@cbutler0119]

Thank you!! Blessings ❤️

[@jsantiago8979]

Thank you

[@arthritisadventure]

You're welcome

[@pnpark]

What is the advantage of the Knee Extension with band around foot compared to the band at ankles attached to other leg or chair?

[@MonicaSchneider-j7y]

Yours are awesome ❤❤

[@arthritisadventure]

Thank you for the kind words!

[@socloseagain4298]

Your quads are really good 😲

[@arthritisadventure]

Thanks!

[@kevinphillips5045]

Brilliant exercises, are these exercises alright for a Bakers cyst and knee OA as primary cause. I was told that the VMO muscle was the main area to target

[@arthritisadventure]

Glad you like the exercises.

[@Jadefox-ev7qy]

How long should rest between reps ? Thanks you so much.

[@arthritisadventure]

That depends on how your body responds to the movements.

[@michele9359]

I've been told not to do squats and lunges because it causes my osteoarthritis to Flare up. Any other tips for glute and quad strengthening? Thank you!

[@arthritisadventure]

There are other videos you can check out on the channel!

[@joanc551]

thank you! I wish I could do lunges but I have awful pain in my bunions which does not allow me to flex back foot/toes like that. Its very frustrating since I am strong enough to do the squats but I can notice that my hams and glutes are getting worked but my quads are NEVER sore after squats with weight. Any other ideas for quads that doesnt involve putting weight on my flexed foot in a lunge stance like that?

[@arthritisadventure]

There are quite a few other videos on the channel you can check out

[@kpope7007]

How did you get those quad muscles?

[@tyler-mariedann7192]

She always say consistency is the key...

[@arthritisadventure]

It’s the most important

[@Gabriel-vz7ml]

Wow!

[@arthritisadventure]

Glad you like it!

[@Ουρανία-ψ7σ]

Denise Austin 2.0🤘🏻😎ty great info

[@arthritisadventure]

Glad you liked the information!

[@jeandavis860]

Will it work for twins and triplets as well?

[@MyJuniorLabrador]

Alyssa..I had meniscus injury while running. I am into sports. Plz help me. I can walk but I want to run again.

[@charleshendersoniii547]

Hey how can I get those shoes?

[@kendrury4028]

I’m 61 and have lower back surgery and issues. Osteoarthritis in knees. Strong knees but quad development is problematic. I can do squats but not heavy. Allot of grinding. After leg exercises my lower back seizes and physio says it’s glutes. I do everything I asked but it does not improve. I’ve had L4-5 laminectomy. Could this be my chronic issue? I think I have neuropathy in left leg. Calf will not develop.

[@fawzyfr]

Can I do these exercises while feeling knee pain during the exercises.?

[@arthritisadventure]

These movements should not cause significant pain.

[@marykaybuttery3513]

I have hip bursitis.--Recmendations??!!

[@arthritisadventure]

There are hip videos on the channel you can check out.

[@nadianoreen8071]

my dr advice me to avoid squats as my cartilage is getting less

[@sirenswhispering]

"I have seen many videos where you do chair squats, machine leg presses, lunges, and other exercises that engage the quads. However, some doctors believe that quad exercises can make knee arthritis worse, even walking. Now I'm confused about what I should do."

[@arthritisadventure]

There is no research that I have come across showing that quad strengthening makes knee arthritis worse- actually it shows the contrary. It’s incredibly important to strengthen the muscles in the leg that are weakened.

[@jhollomon6279]

Can i do these exercises if i have bursitis or tendonitis in the hip area? Ta

[@arthritisadventure]

It depends on how you body responds to the movement.s

[@VarinderKabli]

My age is 78 can I do this exercise

[@arthritisadventure]

It depends on how you feel. There's not a blanket statement based on Age.

[@westbows]

Over strength thigh can cause more pain in knees. Gluts are more important.

[@arthritisadventure]

Glutes are important but so are thighs.

[@lars277]

Good. I love it. I get to look at your great legs.👏👏👏

[@francishloaele5287]

There's a school of thought that quads strengthening is not good for people who have hip osteoarthritis. It is recommended that glutes be strengthened instead. Your views?

[@arthritisadventure]

I disagree- strengthening both the quads and glutes are very important.

[@touch3010]

And here they are again, the most Perfect legs on youtube 0:07. I've gotta watch something else methinks!

[@arthritisadventure]

Thanks!

[@janisfaye3043]

Yes agree! Must have exact routine 🙏🏼🙏🏼