‘Squat rehab workout’ prepares your hips and knees for the biomechanics of squatting with no knee pain, otherwise known as patellofemoral pain syndrome.

The top 4 exercises for squatting without knee pain and reducing knee pain are:

Bridging 

1. Lying on your back.
2. Slide your feet closer to your hips until your thighs are not in contact with the floor, and the soles of your feet are in contact with the floor. Note: your knees are in vertical alignment with your feet.
3. Slowly lift your hips towards the sky via pushing through your feet, until your knees, hips, and shoulders are in a straight line.
4. Squeeze your bottom muscles (gluteals) as you do this.
5. Hold for 2 seconds and repeat 12 times.

Hip Abduction Side-Lying 

1. Lying on your right side with your head, torso, and legs in vertical alignment.
2. Keep your back and knee straight and feet facing forwards.
3. Slowly raise your left leg towards the sky as far as possible pain-free.
4. Hold for 2 seconds and repeat 12 times
5. Repeat steps 1-4 lying on your left side.

Side-Lying Clam

1. Lie on your right side on the floor with your knees bent to 90 degrees, legs together and with the right side of your head, right shoulder, hips, and heels touching the floor.
2. Raise your top knee (left knee) towards the sky as far as possible pain-free while keeping the heels connected.
3. Repeat for 1 minute.
4. Repeat steps 1-3 lying on your left side.

Prone Lying Superman

1. Lie face down (prone) on the floor.
2. Place your arms straight above your head, but arms are still in contact with the floor.
3. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds.Tip: Squeeze your bottom (gluteals) to achieve proper muscular firing pattern. Remember to exhale during this movement.
4. Slowly lower your arms, legs, and chest back down to the starting position while inhaling.
5. Repeat 12 times