Feeling knee aches when running downhill? These eccentric quad exercises will get you strong enough to handle every descent.
Feeling knee pain when running downhill? These eccentric quad exercises will get you strong enough to handle every descent.
How to use this list:Complete 4 sets of 8 reps of each of the following exercises, two times per week. Giordano demonstrates each move so you can master the proper form. You will need a step, as well as a chair, bench or box, and a long resistance band, with something heavy to anchor it.
→Join Runner’s World+ today for exclusive access to more muscle-building, injury-preventing workouts like this one!Eccentric LungeStand with feet together. Step left foot backward about a foot-length away from right foot and place toes on the ground. Slowly lower into a narrow lunge on a count of 5. Aim to keep front right knee behind right toes. Stay low in the lunge as you step the left foot up next to the front right foot. Drive through both feet to stand back up. Repeat. Then switch sides.
Side Step DownStand on the edge of a step, right foot planted firmly on the step and left foot off the side of the step. With arms straight out in front of you at shoulder height, keep weight on right foot and slowly, on a count of 5, send butt down and back to lower into a squat position, left foot reaching toward the left until heel taps the ground. Hips hinge slightly as you lower. Drive through right foot to slowly stand back up. Repeat. Then switch sides. headtopics.com
Reverse NordicStart kneeling on both knees, toes tucked under and placed firmly on the floor. Keep arms at sides, back straight, quads and glutes engaged. Lean the body (from knees up) backwards towards heels as far as you can go while maintaining a straight line with body. Return to starting position. Repeat.
Skater SquatStand with feet together in front of a step, facing away from it. Lift left leg and kick it behind you, bending knee 90 degrees. Keep weight in right foot and slowly bend the right knee to lower into a lunge-like position. Keep left leg elevated, driving left foot behind you and lowering until the left knee and shin touch the floor or as close as you can go. Drive through right foot to slowly stand back up. Repeat. Then switch sides.
Reverse Step DownStand on step, right foot planted firmly on the step and left foot slightly behind step. With arms straight out in front of you at shoulder height, keep weight on right foot and slowly, on a count of 5, send butt down and back into a squat position, as left foot reaches behind you, lowering until right toes tap the ground behind you. Hips hinge slightly as you lower. Then drive through right foot to slowly stand back up. Repeat. Then switch sides.
Single-Leg Eccentric Box SquatStand in front of a box, chair, or bench, facing away from it. Lift left leg, kicking the foot out slightly in front of you. Standing firmly on right foot, slowly send the butt back and down and bend knee to lower into asingle-leg squat position headtopics.com
. Lower on a count of 5 until you reach the chair, box, or bench behind you. At the bottom, sit on the chair, box, or bench, then place left foot back down on the ground. Drive through both feet to stand back up. Repeat. Then switch sides.Spanish SquatRead more: Runner's World »
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