2 Bodyweight Movements For stronger, Healthy Knees.

If you are trying to bulletproof your knee, and build powerful upper legs, this can be accomplished with a steady focus on two movements. All you need is one Yoga mat, and a partner, or proper tool to hold yourself in place.

The Nordic Hamstring Curl and Bodyweight Leg Extension are perfect for people who have no equipment and still want to overload their legs.

The Nordic Hamstring curl will at first only be able to be done for a weak negative. This is fine. Practicing it in sets of 3-5 at a slow, eccentric pace will build strength in your hamstrings like no other movement. It’s the king of knee flexion exercises.

The Bodyweight Leg Extension is nowhere near as difficult, but highly effective for the other side of the leg. Instead of using the machine most often accused of destroying knees, do the closed-chain bodyweight version instead. These can be done as a part of a superset, or with a weight plate on the chest for more resistance. Like the Nordic Curl, take advantage of the power of eccentric lifting, and throw some fertilizer on those tree trunks!

David Corrado

David Corrado began his training career at age 18, volunteering as a fitness coach for students with intellectual disabilities in the Gainesville, Florida area. While at University of Florida, David became certified, and worked as a trainer and coach at the UF campus rec center. Having been certified through multiple curriculums including PTAG and the NSCA’s CSCS and TSAC-F certifications, David now trains in Boca Raton, Florida, specializing in functional strength training for working adults. He trains his clients at the Institute of Human Performance, in Boca Raton, Fl.