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Over 65? This 5-Minute Workout Is Better Than Squats for Your Knees
Traditional squats create up to 4.8 times your body weight in knee compression—accelerating cartilage wear in older adults. This video presents five joint-protective resistance exercises that build the same strength without the damage.
⏱️ TIMESTAMPS: 0:00 - Why squats fail after 65 1:24 - Exercise #5: Quad Set 2:48 - Exercise #4: Straight Leg Raise 4:12 - Exercise #3: Glute Bridge 5:36 - Exercise #2: Prone Knee Curl 6:52 - Exercise #1: Isometric Wall Squat
📋 EXERCISES COVERED:
Quad Set (VMO isolation)
Straight Leg Raise (hip flexor strength)
Glute Bridge (femoral alignment)
Prone Knee Curl (hamstring balance)
Isometric Wall Squat (cartilage protection)

📚 RESEARCH SOURCES
Knee Loading & Cartilage Damage: Palmieri-Smith et al. (2010) - Am J Phys Med Rehabil, 89(7):541-548 Messier et al. (2013) - JAMA, 310(12):1263-1273
VMO Weakness & Patellofemoral Pain: Crossley et al. (2016) - Br J Sports Med, 50(14):839-843 Giles et al. (2013) - Br J Sports Med, 51(23):1688-1694
Hip Flexor Strength & Falls: Ferrucci et al. (2000) - J Am Geriatr Soc, 48(12):1618-1625 Studenski et al. (2011) - JAMA, 305(1):50-58
Hip Weakness & Knee OA: Hinman et al. (2010) - Arthritis Care Res, 62(8):1190-1193 Bennell et al. (2010) - Osteoarthritis Cartilage, 18(5):621-628
Hamstring Imbalance & Stability: Holsgaard-Larsen et al. (2014) - PLoS ONE, 9(6):e99202 Lepley & Palmieri-Smith (2013) - J Athl Train, 48(6):797-806
Isometric Training for Knee OA: Bartholdy et al. (2017) - Semin Arthritis Rheum, 47(1):9-21 Eckstein et al. (2006) - J Anat, 208(4):491-512 Roos & Dahlberg (2005) - Arthritis Rheum, 52(11):3507-3514
Bone Density & Resistance Training: Watson et al. (2018) - J Bone Miner Res, 33(2):211-220 Gomez-Cabello et al. (2012) - Sports Med, 42(4):301-325
Exercise Adherence in Older Adults: Nicolson et al. (2018) - Osteoarthritis Cartilage, 26(4):513-522 Vincent & Vincent (2012) - PM&R, 4(5 Suppl):S45-S52
Guidelines & Recommendations: ACSM Guidelines: Chodzko-Zajko et al. (2009) - Med Sci Sports Exerc, 41(7):1510-1530 AGS Falls Prevention (2011) - J Am Geriatr Soc, 59(1):148-157
📖 Access Full Studies: PubMed: pubmed.ncbi.nlm.nih.gov Google Scholar: scholar.google.com ResearchGate: researchgate.net

⚠️ MEDICAL DISCLAIMER: This content is for educational purposes only and does not constitute medical advice. Consult your physician or physical therapist before beginning any exercise program, especially if you have existing knee conditions or other health concerns.
💬 YOUR EXPERIENCE: Which exercise will you start with? Were you told squats were the only option? Share below.
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