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Two-Minute Quads Activation Move For Stronger Knees

Monday, September 18, 2023

Get Stronger Knees with This Quick Quad Activation Drill

Knee pain and weakness are extremely common, but they don't have to hold you back. We've worked with thousands of WeShape members through movements just like the ones in this video to help members feel better in their body, even after injury. Here is a simple 2-minute drill that can strengthen your knees by activating the quadriceps in a targeted way.

Activating the quad is crucial for knee health. The key is building eccentric strength - "the ability to slow down the bending of your knee". When done properly, quad exercises that focus on eccentric deceleration build tremendous knee joint stability and shock absorption.

This quad activation drill isolates exactly this type of strength. By driving your foot into the ground as you slowly lower, you force the quads to fire eccentrically. This is the secret to increasing knee stability without pain.

Ready to start?

Come to a kneeling position"with your legs at 90 degree angles. Put cushions under your kneecap so it's comfy."

Step one leg forward to 45 degrees, straighten the toes, and drive your foot downwards. (Keep the pressure constant as you slowly drop your hips, only going as low as is comfortable.)

When you feel the shake, drive the toes down harder and squeeze your glutes to come back up. 

Aim for 2 minutes per side daily. This brain-muscle connection is crucial for results. Be patient and do it consistently, and you'll see reduced knee pain and renewed strength.

As someone who has overcome knee issues myself, I cannot recommend this drill enough. It's simple yet transformative. Give it a shot and take control of your knee health!

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Get started with WeShape today!

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DISCLAIMER: This site provides general information for you to discuss with your physician. This site does not provide any professional advice or services. The ideas, procedures, and suggestions contained here are not a substitute for consulting with your physician, and should only be used as part of planning your development of an overall health and fitness plan with your physician. All matters regarding your health require medical supervision. Our TERMS OF SERVICE limit our liability to you, and you are required to read and agree to them before using our site.

WeShape ® 2024

DISCLAIMER: This site provides general information for you to discuss with your physician. This site does not provide any professional advice or services. The ideas, procedures, and suggestions contained here are not a substitute for consulting with your physician, and should only be used as part of planning your development of an overall health and fitness plan with your physician. All matters regarding your health require medical supervision. Our TERMS OF SERVICE limit our liability to you, and you are required to read and agree to them before using our site.

WeShape ® 2024

DISCLAIMER: This site provides general information for you to discuss with your physician. This site does not provide any professional advice or services. The ideas, procedures, and suggestions contained here are not a substitute for consulting with your physician, and should only be used as part of planning your development of an overall health and fitness plan with your physician. All matters regarding your health require medical supervision. Our TERMS OF SERVICE limit our liability to you, and you are required to read and agree to them before using our site.

WeShape ® 2024