[mountains2025]

Runners knee alternate exercises

Are there alternate exercises that I can do for lunges and burpees? I do daily exercises to strengthen the areas around my knees, but until I get in better shape I need some alternatives.

 

[Set Monje]

Fishing around online for the lunges, looks like Step Ups (start by going up and down one stair, add weight or height as desired), squats (just go as low as your comfortable with and build depth with time) and single leg dead lifts are common recommendations.

Burpees looks like they might be a bit tougher to swap here as most of the alternatives have jumps still, but I am seeing Power Squats (squat, then up to a calf raise) and dumbbell thrusters (squat and rase a set up dumbbells to just above your shoulders, then stand and raise the dumbbells overhead) are viable alternatives.

So I guess work on squats and squat variations till you're ready.

 

[Fanta]

Unpopular opinion: stay away from burpees - they are prone to bad form, and though they can be somewhat good for cardio, there are better, less shaky ways, to work on that aspect. Burpees WILL get you tired before you actually work correctly the separate muscle groups you are using to perform them.

I think to work on knees and leg muscles, the good old slow squats are god-emperor levels (paying attention to form instead of number of reps).
I've bookmarked this 30-day challenge of squats for when Im done with my glutes of steel challenge

edit: I looked up on darebee and they don't have any plans or programs for this, but I wanted to say that rowing is great for cardio, it's more natural and instinctive for form, and you can easily tweak how fast you get tired or work out, provided you have access to a rower of course. Most gyms have them.
Else, sprinting AT YOUR MAX for minimally 10 seconds, a few times per day, is something that also works on this aspect efficiently.

 

[Sean O]

I also have knee issues , and found Kness over toe guy on YouTube. I started using his system , especially the walking backwards.. crazy but highly effective... my knee pain went from a 10 to 3..