28/04/2026
Niggly Knees? š¦µ
If youāve been dealing with a gradual increase in knee pain and arenāt sure whatās behind it, try these 3 simple tests at homeāno equipment neededāto get a better idea of what might be going on.
1. Single-leg wall sit (aim for 60 seconds)
A simple way to test quad strength and endurance. If your quads fatigue early, your knee often ends up taking more stress than it should.
2.Heel-off bridge hold (aim for 60 seconds)
This checks how well your posterior chain is working together. Ideally, the muscles around your knee should share the load so the knee isnāt doing all the work.
3. Single-leg squat (aim for 20 reps)
This looks at your balance, control, and stability through the hip, knee, and ankleāespecially how well you manage load in tougher positions like stairs or downhill walking.
If you struggled with any of these, message āREBUILDā and Iāll send you some of the key strength work you should be including in your gym training to start fixing it.
