Joseph Rayner IV, a certified physical therapist said, “The reverse nordic curl is a great accessory eccentric exercise to use to maximize strength and hypertrophy of your quads, as well as to decrease the risk of quad strains.”
Rayner says, “Start in a tall kneeling position and ideally place a soft surface under your knees like a pillow or foam pad.
With the top of your feet on the ground or the bottom of your toes on the ground, keep your core tight and trunk straight.
Perform the exercise by leaning back as far as you can, then push your shins into the ground to return to the starting position and repeat.
2. Reverse Lunges
Another essential move for toned legs, lunges work not only your leg muscles but, when done properly, they also help you fire up your glutes. The lunge that tends to hit your knees hardest is the forward lunge. So…
You definitely want to practice them without any added weight, but once you get the motion down and concentrate on keeping the weight in your front foot, you’ll likely find these lunges are much easier on your knees. Add weight once you’re confident in the move.
With this exercise, don’t forget to pay attention to your glutes. You should feel this move in your rear end and put very little weight into the leg that goes behind you.
3. Reverse Sled Drags
The training sleds can be found in good fitness centers or gyms. Reverse drags pulling is an excellent rehabilitation exercise to build strength. This exercise will certainly not replace the lifting of heavyweights, but you can use it to train muscles even after difficult knee problems. In addition, it is an excellent prevention of muscle loss. [5]
Start by standing behind the sled. It would be perfect if you have a belt strap gripped around the waist and not just in your hands. However, hold the belt with your hands so that your elbows are pointing down and back. Keep your hands at your body all the time. Engage your muscles and start walking backward. Select the load on the sled according to knee pain. If your knees do not hurt while exercising, weight is fine. Exercise for at least 3 minutes.
So whatever you do, don’t let your bad knees keep you from a good workout. Tell your knees Tracee said so!