Whenever you visit the gym or start a home workout, you are often told not to bend too much while squatting or doing lunges so that you don’t end up hurting your knees. These weight-bearing joints might come under severe pressure if you cannot balance your weight accordingly. A slight extra bent while you squat can easily result in a knee injury that would keep you away from the gym for a good month or two.

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The worst part about it is that you end up with a perpetual fear of hurting your knees again, so you opt out of doing leg exercises completely. Because of this, most people are advised not to let their knees go over their toes to avoid unnecessary pressure, but Ben Patrick – the founder of Athletic Truth Group – has a different view. He discovered that it is less about the knees going over the toes and more about increasing the strength of your knees, which amounts for protection and longevity. With that being said, here are some amazing knee exercises you can incorporate once a week to keep your knees healthy and fit.

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1. Backward Sled Pull

This exercise requires you to load a sled with moderate to heavy resistance. Then, you grab onto the straps while pulling them with your arms straight. Now that you are in position, slowly start walking backward; your lead step will go back in a manner that the ball of the foot makes contact with the ground. Then you will propel each step, gradually increasing the speed until you exert yourself to the maximum of your abilities.

2. Forward-Sled Push

This simple exercise not only works for your knees but is also great for strengthening your feet and lower legs. To start, you will place your hands on the high poles with your hips hinged forward by a bit, and then, with your back and core engaged, push the sled using slow and small steps powered by the balls of your feet and then gradually increasing the speed and the steps as you go.

3. Dumbbell VMO Squat

This exercise would require a dumbbell. So, make sure that you’ve got one at your disposal. To start the exercise, you’re going to stand with your feet slightly wider than the hips and on a higher surface to elevate the heels a bit. Then, hold the dumbbell to your chest and lower your body in a squatting position. You’ll feel all of your lower body muscles tingling. Once you’ve reached the bottom, pause and then return to your standing position. If you are a beginner, start with small weights and increase the weights as you progress.

Victor Freitas/Pexels | With these fitness instructor-approved knee exercises, you’ll be living your best knee-pain-free life in no time.

With these fitness instructor-approved knee exercises, you’ll be living your best knee-pain-free life in no time.