Keep Your

KNEES YOUNG

Strong legs and happy knees are within reach with these three powerful moves!
 
The quadriceps, a group of four muscles on the front of the thigh, play a crucial role in knee stability and leg strength. One key component is the VMO (Vastus Medialis Oblique), which extends to the inside of your thigh near your knee.
 
Strengthening your quadriceps, especially the VMO, offers multiple benefits: it improves knee joint stability, enhances stress absorption by surrounding muscles, creates visible changes in thigh shape and definition, gives the appearance of a “knee lift”, and helps rebuild elastic fibers…. oh my quad!  
 
Keep in mind… For every pound of weight lost, there’s a 4-pound reduction in knee joint stress for each step taken. Losing 10 pounds can mean up to 40 pounds less pressure on your knees! Join the 10-lb Challenge to help give your knees a break. 

#1 – GOBLET SQUAT – 15 REPS

This movement allows for a deeper squat by opening up the ankle and hips to make it easier to achieve a greater range of motion. It also targets the quadriceps, specifically the VMO. To get deeper into this move, use an incline! If you don’t have access to an incline board, use a piece of wood or a book.

To maximize this movement, keep these four tips in mind: Brace the core before you descend. Take a deep breath through the nose while imagining 360 degrees of air around the spine. Keep this core brace as you simultaneously move at the knees and hips with the intention of sitting between your heels. As you stand up, strongly exhale while keeping your ribs down and pushing through your heels. Keep your weight on your big and little toe. Repeat at a controlled tempo throughout all the reps.

#2 – RETRO WALK – 45 SECONDS

This move is very simple… don’t overthink it! Find a slight incline and walk backwards for 45 seconds. As you get stronger, lengthen the time of your walk. For advanced, carry a weight.

#3 – UPRIGHT LUNGE – 15 REPS

By standing more upright and keeping core strong and braced, you are able to again target the quads more than if we had a slight forward angle at the torso. Use controlled tempos to effectively target the VMO. The key is to feel the contraction in that tear-drop area around your knee.

Key components of all these movements are strong bracing through the core by proper breathing patterns and keeping the ribs in a neutral position. The more tension you can hold throughout the entire movement, the more effective it will be!

Lighten The Load On Your Knees
Daily workouts. Daily meal plans. Community support.

 
For every pound of weight you lose, your knees feel 4 pounds less pressure with every step. Even small changes can make a huge difference.
 
If you’re ready to protect your joints, move easier, and feel stronger, the ReShape program gives you a simple roadmap to get there. With daily workouts and balanced meals that naturally support healthy weight loss, you’ll feel the difference in your knees, your energy, and your confidence.

• Strengthen your body with targeted routines that prepare you for all your favorite activities.

• Boost your metabolism with fat-burning workouts designed to improve cardiovascular health.

• Stay energized and stress-free with easy meal prep and balanced meal plans.

• Maximize productivity with focused exercises and guided meditations.

• Sleep better with routines that guide your body and mind into deep, restorative rest.

ReShape offers more than just fitness… it’s a lifestyle transformation with daily meal plans, expert workout guidance, and a community to support your journey. Get started now and experience the results you’ve been waiting for!

ReShape