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Keep Your Knees STRONG for Game ON March!
March 12, 2012

The muscles that protect your knees are the quads and the hamstrings. Any exercise that makes them stronger will help your knees! Here are a few:




1) The Wall Sit:

Stand with your head, back, and hips against a wall. Step your feet out from the wall, hipwidth apart. Slowly slide down the wall until you are almost in a sitting position. Hold for 5 to 10 seconds, then slowly slide up. Repeat.

Do: Keep your abdominal muscles tight. Hold the position longer as you get stronger.

Do not: Slide your hips down lower than your knees. Do not let your knees move forward over your toes.

2) The Lunge:

Start with your right leg in front, and in a split-stance (one leg forward, one leg back).  Bend your front knee and lower your back knee almost to the ground, into what’s called a “lunge” position.  Your front knee stays in a 90 degree angle. Keeping the weight in your heels, push back up (slowly!) to a starting position.  Inhale as you lower and exhale as you push back up.  Now do this 10-12 times.  You can put your hands out to your sides or on your hips, whatever feels most comfortable. Now do the same with your left leg in front.

Remember: Never lock your knees at the top and don’t let your knee touch the ground.

3) The Grapevine:

  • The grapevine is solely made up of these two steps: crossing and stepping.
  • Step to the side with your right foot.
  • Cross your left foot behind your right, putting your weight on the left foot.
  • Step out onto your right foot again. This time, cross your left foot in front, putting your weight on it.
  • This step can be done anywhere there is enough room to move sideways (right or left) and should be repeated over and over.  The Grapevine is a dance move and is also a great exercise!


Challenge: Do you know how to strenghten the muscles around your knees? The first iTwixie girl to tell us another one will get some iTwixie stickers!



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