knee dominant

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Created by
ManiacPython60805

Cards (6)

  • Knee-Dominant (Squat)

    Resistance training exercise focused on the knee joint
  • Regression exercises for Knee-Dominant (Squat)
    • Prisoner's Squat
    • Goblet Squat
    • Front Squat
    • Back Squat
  • Prisoner's Squat

    1. Stand squarely with feet shoulder-width apart
    2. Place both hands on back of head
    3. Keep elbows pointing out to side
    4. Push hips back while bending knees to begin squat
    5. Push knees out to side to prevent caving in
    6. Keep heels on floor and knees aligned over toes
    7. Continue downward movement until thighs parallel to ground or as far as quality technique can be maintained
    8. Once reach parallel or just below, drive back up to standing
  • Goblet Squat

    1. Stand squarely with feet shoulder-width apart
    2. Hold dumbbell or kettlebell vertically
    3. Hug weight against chest
    4. Keep elbows down
    5. Simultaneously flex hips (sit backward) and knees to descend in controlled manner
    6. Knees should stay aligned over feet
    7. Torso should remain erect, head in neutral position
    8. Continue downward movement until thighs parallel to ground or as far as quality technique can be maintained
    9. Simultaneously extend knees and hips to return to starting position
  • Back Squat

    1. Stand squarely with feet shoulder-width apart
    2. Hold dumbbell or kettlebell vertically
    3. Hug weight against chest
    4. Keep elbows down
    5. Maintain neutral back, elbows high, chest up and out
    6. Lower body by pushing hips back and flexing knees
    7. Keep heels on floor and knees aligned over toes
    8. Continue flexing hips and knees until tops of thighs parallel to floor
    9. Extend hips and knees at same rate to return to starting position
    10. Keep heels on floor, knees aligned over feet, do not flex or round back
  • Front Squat

    1. Parallel Arm Position: Grasp bar with closed pronated grip slightly wider than shoulder width, place bar on top of anterior deltoids and clavicles, fully flex elbows to position upper arms parallel to floor
    2. Crossed-Arm Position: Flex elbows and cross arms on front of chest, move up to bar to place on top of anterior deltoids, use open grip with hands on top of bar and fingers holding in place, raise elbows to position arms parallel to floor
    3. Maintain neutral back, elbows high, chest up and out
    4. Allow hips and knees to slowly flex while keeping torso-to-floor angle relatively constant
    5. Keep heels on floor, knees aligned over feet, do not flex torso forward or round back
    6. Continue flexing hips and knees until tops of thighs parallel to floor
    7. Extend hips and knees at same rate to return to starting position, keep heels on floor, knees aligned, do not flex or round back