13 Resistance Band Quad Exercises

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🦵 A Simple Knee Pain Routine That Actually Works If your knees feel stiff, achy, or irritated, this short sequence focuses on strength blood flow, which is what helped calm my knee pain the most. Here’s the routine 👇 Wall Sit Calf Raises Lift your heels up and down • 3 sets of 10 reps Helps improve circulation and strengthens the muscles below the knee. Hand-Resisted Spanish Squats Using a band, on all fours • 3 sets of 12 reps Targets the quads and supports knee stability. TKEs (Terminal Knee

If you’ve been dealing with nagging knee pain 🦵… don’t ignore it I struggled with it for months after playing volleyball, and here’s what finally helped me get pain free: ✅ Calf Raises – 3 sets of 15–20 reps ✅ Quad Stretch – 2-3 sets X 30–45 seconds per side ✅ Calf Stretch – 2-3 sets X 30–45 seconds per side bonus: do 5m of backwards walking on the treadmill X3-4 days a week at a speed of 1.3mph- 1.5mph The combo of strengthening your calves improving quad/calf flexibility takes pressure off th