Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Training

3 Exercises To Strengthen Muscles Around Your Knees

Learn to prevent and avoid knee pain by working these three exercises into your workout routine.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

Avoid Knee Pain

Want to keep knee pain at bay? Rebecca Johnson, a Chicago-based physical therapist, recommends practicing these three exercises that help build full-body strength and challenge runners’ weak spots.

Plank With Donkey Kicks

Start in a plank position on your hands, with feet at hip-width. Lift your right foot off the ground and inhale as you draw your right knee in toward your chest, without tucking your tailbone. Exhale, then extend your right hip to “kick” yourself in the butt. Keep your knee bent. Repeat eight to 10 times before switching sides.

Side Plank With Leg Swing

Lie on your left side with your elbow directly beneath your shoulder. Lift your hips to a side plank. From this position, inhale as you lift your right leg and draw your knee in toward your chest. Exhale as you extend your hip to “kick” yourself in the butt. Keep your knee bent. Focus on maintaining a neutral spine and hips stacked. Repeat five times before switching sides.

Side Plank With Arm Swing

From a side-plank position, pump your right arm, emphasizing the backward movement and letting it gently return forward. Focus on keeping your elbow close to your side and shoulder relaxed. Breathe regularly. Focus on maintaining a neutral spine and keeping hips stacked. Repeat for 30 seconds before switching sides.

These Runners Were Not Prepared to Love Non-Alcoholic Beer

L. Renee Blount and Outside TV host Pat Parnell posted up at a popular trailhead, handed out free Athletic Brewing craft non-alcoholic beer, and then recorded runners’ live reactions. Want to find out what all the hype’s about? Click here to discover a world without compromise.

Keywords:

Related content from the Outside Network