Knee Friendly Gym Exercises To Get Kelowna Movin’ & Groovin’

Knee Friendly Gym Exercises To Get Kelowna Movin’ & Groovin’

Personal Training Gym Kelowna One Life Knee Injury Rehabilitation

Whether you partake in some of our stellar group fitness classes Kelowna, or enjoy some one-on-one personal fitness training, your knees don’t have to suffer during your workout sequence. One Life Fitness on Spedding Court knows how scary it can be to start training again if you have suffered a knee injury. Our Kelowna gym is home to the city’s best personal trainers. You can rest assured that we have a plethora of knee friendly exercises to help you get back on track with your 2018 fitness goals.

Strengthening Your Calves, Hamstrings and Quadriceps

While many clients believe they are genetically predisposed to “bad knees,” the truth is you can strengthen you support muscles for better balance and flexibility. When the muscles around your knees are developed and strong, you will have less chances of damaging the knee joint. Stretching is extremely important prior to any strength conditioning to encourage blood flow to your muscle fibers. Do not rush through your reps and be sure to listen to your body along the way. It takes time to develop good muscle tone and muscle memory. Be patient with yourself during the process and avoid competing with your gym partner to protect against injury. Excellent knee strengthening exercises to begin with include: Single Leg Standing Dumbbell Calf Raises (15 reps each side), Single Leg Squats (15 reps on each side) and Hip Raise With Knee Press Out (requires 20 inch resistance band).

Glute Bridges, Bird Dogs & Fire Hydrants

Strengthening your core, opening up your hips and activating your lower body will engage your muscle groups responsible for balance. Many knee injuries happen due to imbalance. Simultaneously working your core during your knee strengthening exercises can help you regain your centre of gravity and make you much more secure (especially during the icy chaos that comes with winter!) Glute bridges are an excellent way to amend weak external rotators and gluteals. There are many variations you can do from lying on your back on a mat to utilizing a bench for your legs. Ensure you have a skookum mat prior to starting your Fire Hydrants or Bird Dogs to protect your knees.


Begin on all fours with your hands under your shoulders and your knees square underneath your hips. Flex your feet. Raise one leg out to the side with your knee bent at ninety degrees (picture a dog watering a fire hydrant as you conduct this post—hence the name). Lift your leg as high as you can and keep your arms straight; however, try not to let your foot go higher than your knee and ensure your knee does not reach higher than your foot. Engage and squeeze your gluteals as you lift. Hold for a few seconds at the top of the pose. Lower leg and repeat. Finish all of your reps on one side prior to switching for best results.

One Life Fitness Is Your Kelowna Gym

There are many Kelowna gyms to choose from of course. However, working with trained professionals who have the knowledge and capacity to customize your personal fitness training is essential for meeting and exceeding your goals. We monitor your moves and provide feedback to help our clients maximize their workout sequences and achieve their goals. Your knees can come back stronger than ever with some vital education and specific moves. Some of our other favourite knee friendly exercises include:

*Banded Leg Extensions

*Goblet Squats


*Swimming (avoid the Frog Kick)

Book Your Fitness Consultation Today!

Our Kelowna personal trainers are standing by to help you assess your knee issues. Don’t let the fear of injury prevent you from becoming your strongest and healthiest self! One Life Fitness is committed to helping you regain your love for working out and feeling fantastic! Call us today and let’s unleash those positive endorphins, you know you want to! Bikini season will be here before you know it. Will you be ready and rockin’? Or stuck in Excusesville? The choice is yours Kelowna. We can’t wait to see you!

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