Knee injuries are incredibly common ,which is why it's important to look after the joint if you want to keep walking, running and jumping without pain.
One of the best ways to do this is by adding some lower-body strength exercises to your workouts. Personal trainer Elle Linton says there's one exercise she recommends to all her clients who want stronger knees.
"The Bulgarian split squat helps build up your quads [in the front thigh], which are one of the major muscles that support your knee joint," Linton explains.
You don't much equipment to perform the move, just a steady elevated surface. Here's how to do it.
How to do the Bulgarian split squat
Sets: 3 Reps: 10-12
- Stand about two feet in front of a bench or step. Place one foot on the bench behind you, keeping your other foot on the ground.
- Keeping your chest up and your shoulders back, bend your front knee to lower your hips. Your back knee should be close to the floor, or as low as your flexibility allows, and your front thigh parallel to the floor.
- Press through the heel of your front foot to raise your body back to the starting position.
Expert tips on the Bulgarian split squat
You can do this move with no equipment or you can add weights to make it more challenging. Try holding a kettlebell at your chest or grasp dumbbells at your sides if you want to increase the resistance. If you need to make the move easier, you can do it with both feet on the ground.
It can be hard to find your center of balance when doing this exercise, so Linton has provided a helpful tip so you can perfect your form without wobbling: "The main thing to focus on is as you lower your hips down, aim to keep your knees at a 90° angle. The front knee should be over your ankle and the back knee should be underneath your hips," she says.
If you're able to reach full range of motion with this exercise—ie taking your knee as close to the floor as possible—but you still struggle with balance, Linton recommends holding a fixed surface like a wall to help.
Want more joint-friendly exercises? Try this yoga for knee pain routine, or learn how to do isometric exercises.
