Squat and Dead Lift to Healthier Knees

There are a variety of exercises that directly exercises the knee without placing much physical demand on other joints. Leg extension and hamstring curl machines are popular within the leisure facility's but when performed too often or incorrectly, they can cause muscular imbalances which places the knee under much more stress. Overall, you can not beat a standard squat and dead lift routine to develop a safe and strong posterior chain.

To squat for more resilient knees you must make sure that you have your technique down to the letter. When your knees protrude to far over your toes your patella will crush into the joint structure and cause damage. This is a common issue in clients who have a weak posterior chain. To counter this issue you can provide a barrier. For example, squat in front of a weights bench. Your shins will halt against the bench which will force you to use your hamstrings and glutes. It should be noted that a tall posture must remain present throughout the squat. Practicing the squat in this manner will not only protect your knees during the lift but will enforce good habits that will stay with you through day to day life.
The squat should be further enhanced with single leg variations. Unilateral lower limb exercises improves proprioception of the ankles. This is the reactive property of the nervous system that prevents people from rolling over on their ankle. Another benefit of working one leg at a time is to develop adductor and adductor muscles. This is essential for knee stability. Adductor and abductor strength development is also crucial for lateral movement in a variety of sports. If you have knee issues a set of gymnastic rings are a less costly way of developing your pistol squats for your bank balance and your knees! You can practice pushing your hips back into the squat rather than protruding your knees forward.

Dead lifts are a great hamstring developer. When it comes to supporting tissue around the knees your hamstrings are king! They provide a thick sheath of muscle which runs straight down the back of your knees. Try a pike stretch white your toes pointed up to the sky. You will notice a stretch at the top of your calls. Guess what? That's still your hamstrings feeling the stretch!
If your knees tilt inwards or if you have an anterior tilt in your pelvis (duck ass!) you may want to consider a sumo dead lift to develop the gluteus medius.
Practice unilateral Romanian dead lifts whoever you are. As well as improving proprioception, they can coordinate the posterior chain movement, improve flexibility and improve sporting actions.