Are you looking for a powerful, effective way to strengthen your hamstrings, prevent injuries, and improve your athletic performance? Look no further than Nordic curls. At Choose2Be, we’re passionate about promoting functional, science-backed exercises that empower your movement. The Nordic curl is one of the most effective bodyweight exercises for building eccentric hamstring strength, boosting stability, and supporting overall lower-body health.
In this article, we’ll explore the many benefits of Nordic curls, how to do them correctly, and why you should incorporate them into your training routine—whether you’re an athlete, weekend warrior, or someone who just wants stronger, healthier legs.
What Are Nordic Curls?
Nordic curls, also called Nordic hamstring curls or hamstring falls, are a bodyweight movement that primarily targets the hamstring muscles. The exercise involves kneeling down, anchoring your feet (under a sturdy object or held by a partner), and slowly lowering your upper body forward while resisting the motion with your hamstrings. It emphasizes eccentric contraction, which is the lengthening of a muscle under tension—a key factor in preventing injuries.
Top Benefits of Nordic Curls
1. Increase Eccentric Hamstring Strength
Nordic curls are one of the most effective exercises for targeting the hamstrings during the eccentric phase. This type of strength is essential for deceleration, sprinting, and stabilizing the knee joint. According to multiple studies, the Nordic hamstring exercise elicits the highest hamstring activation compared to other leg exercises.
2. Prevent Hamstring Injuries
Hamstring strains are among the most common injuries in sports. Nordic curls help reduce the risk of these injuries by improving muscle strength and length. In fact, research shows that regular Nordic curl training can reduce hamstring injuries by up to 51%, making it a must-have in any injury prevention plan.
3. Improve Sprinting and Athletic Performance
Stronger hamstrings improve sprint speed, acceleration, and explosive power. Nordic curls enhance your ability to perform quick, powerful movements required in sports like soccer, rugby, football, and track.
4. Support Knee and Hip Stability
Your hamstrings play a crucial role in stabilizing your knees and hips. Nordic curls strengthen these muscles, which can help reduce joint pain, correct muscular imbalances, and improve functional movement patterns.
5. Accessible, Minimal Equipment Needed
Nordic curls are great because they don’t require any expensive gym equipment. You can do them at home using a partner or by anchoring your feet under a heavy object. They’re a fantastic addition to any home workout or minimalist fitness routine.
How to Perform a Nordic Curl
Kneel on a padded surface.
Secure your ankles under a sturdy object or have a partner hold them down.
Cross your arms over your chest or keep them at your sides.
Engage your core and slowly lean forward, keeping your body in a straight line from head to knees.
Lower yourself as far as you can under control. Catch yourself with your hands if needed.
Push yourself back to the starting position (or reset if necessary).
Tip: If you’re a beginner, use a resistance band or an elevated surface to reduce the load and gradually build strength.
Progressions and Modifications
Assisted Nordic Curls – Use a resistance band or stability ball to help reduce the difficulty.
Eccentric-Only Nordic Curls – Focus on the lowering phase, then reset at the top.
Loaded Nordic Curls – Once strong, you can add a weighted vest to increase resistance.
How Often Should You Do Nordic Curls?
To see the best results:
Start with 1–2 sessions per week.
Perform 2–3 sets of 4–6 reps.
Focus on slow, controlled movement and proper form.
As your strength improves, gradually increase volume or difficulty. Nordic curls can be integrated into your leg day, injury-prevention routine, or warm-up for high-intensity training.
Who Should Do Nordic Curls?
Athletes in sports like soccer, football, hockey, rugby, and sprinting.
Fitness enthusiasts looking to increase leg strength and joint stability.
Rehabilitation clients working on hamstring injuries or knee stability.
Anyone looking for a powerful lower-body strength exercise.
Inspirational Note from Choose2Be
At Choose2Be, we believe in building strength from the inside out. The Nordic curl is more than just a challenging hamstring movement—it’s a symbol of resilience and body control. As you incorporate this powerful exercise into your routine, you’ll not only strengthen your muscles but also build confidence in your ability to move with purpose.
Take Action: Strengthen Your Body Today
Ready to take your fitness to the next level? Start by incorporating Nordic curls into your weekly workout. For more tips on how to perform them safely, modify for your level, or include them in a full-body program, reach out to us at Choose2Be.ca. Our expert coaches can help you build a personalized plan that fits your goals, your life, and your body.
Let your hamstrings work for you—not against you. Embrace the Nordic curl and unlock your lower body’s full potential!
Aging is an inevitable part of life, but how we age is within our control. The idea of “aging gracefully” isn’t just about looking younger—it’s about staying strong, mobile, and independent for as long as possible. Strength training and mobility exercises are two of the most powerful tools for maintaining quality of life as we age.
At Choose2Be, we specialize in personal training and coaching in Nanaimo and across Vancouver Island, both in-person and online. Whether you’re in your 40s, 50s, 60s, or beyond, we create customized fitness programs to help you move better, feel stronger, and stay active. As a certified Medical Exercise Specialist and Parkinson’s Disease Trainer, I work with a variety of individuals, tailoring programs to their unique needs.
If you’re looking for a way to age gracefully, improve mobility, and maintain strength as you get older, this guide is for you.
What Does Aging Gracefully Really Mean?
Aging gracefully doesn’t mean avoiding wrinkles or staying the same size you were in your 20s. It means:
✅ Staying active and strong so you can continue doing what you love. ✅ Maintaining mobility so you can move freely without stiffness or pain. ✅ Reducing the risk of falls, fractures, and injuries. ✅ Keeping your brain sharp and your confidence high. ✅ Living independently and feeling energized every day.
The key to all of this? Strength training and mobility exercises.
The Role of Strength Training in Aging Gracefully
Many people believe that lifting weights is only for bodybuilders or younger athletes. The truth is, strength training is essential for aging well. After age 30, we start losing muscle mass at a rate of 3-5% per decade if we don’t actively work to maintain it. This decline, known as sarcopenia, leads to:
❌ Weakness and fatigue ❌ Poor posture and balance issues ❌ Increased risk of falls and fractures ❌ Slower metabolism and weight gain ❌ Reduced bone density (higher risk of osteoporosis)
But the good news is, strength training can slow down or even reverse these effects!
Benefits of Strength Training for Aging Gracefully
1️⃣ Preserves Muscle Mass & Strength Lifting weights keeps muscles strong and functional, allowing you to continue daily activities like carrying groceries, climbing stairs, or playing with grandchildren.
2️⃣ Boosts Bone Density & Prevents Osteoporosis Resistance training stimulates bone growth, reducing the risk of fractures and osteoporosis. Strong bones mean fewer breaks and injuries as you age.
3️⃣ Enhances Balance & Reduces Fall Risk Falls are one of the leading causes of injury in older adults. Strength training improves stability and coordination, reducing the risk of falls.
4️⃣ Supports Joint Health & Reduces Pain Stronger muscles provide better support for joints, helping with conditions like arthritis and reducing stiffness and pain.
5️⃣ Improves Metabolism & Weight Management Muscle burns more calories than fat. Strength training keeps metabolism high, making weight management easier even as metabolism naturally slows down.
6️⃣ Boosts Mental Health & Cognitive Function Studies show that strength training reduces stress, anxiety, and depression while also improving memory and cognitive function.
Why Mobility Training is Just as Important as Strength Training
Mobility is often overlooked, but it is just as crucial as strength training for aging gracefully. Mobility refers to how well your joints move through their full range of motion. Without good mobility, daily tasks like bending, reaching, or getting up from a chair become difficult.
Benefits of Mobility Training for Aging Gracefully
✅ Reduces stiffness and joint pain – Keeps the body moving smoothly. ✅ Improves posture and alignment – Prevents hunched backs and rounded shoulders. ✅ Enhances flexibility and coordination – Makes everyday movements easier. ✅ Reduces risk of injury – Flexible muscles and mobile joints prevent strains and sprains. ✅ Boosts longevity and independence – Keeps you moving with ease for years to come.
Mobility training includes dynamic stretching, yoga, joint rotations, and functional movements that improve flexibility and prevent stiffness.
How to Get Started with Strength & Mobility Training
Whether you’re in your 40s, 50s, 60s, or beyond, it’s never too late to start. At Choose2Be, we design personalized programs to help you age gracefully, improve mobility, and build strength safely.
Strength Training for Aging Gracefully
Bodyweight exercises (squats, push-ups, lunges)
Resistance bands or light weights
Functional strength training (movements that mimic real-life activities)
Core training (planks, bridges, balance work)
Mobility Training for Aging Gracefully
Dynamic stretching (leg swings, arm circles)
Yoga & Pilates (great for flexibility and core strength)
Foam rolling & self-massage (reduces muscle tension)
Aging Gracefully with Choose2Be: Personal Training in Nanaimo & Online Coaching
At Choose2Be, I offer personal training and coaching in Nanaimo, Vancouver Island, and online to help people of all ages stay strong, mobile, and independent.
✅ Customized fitness plans tailored to your needs ✅ Safe and effective exercises for all fitness levels ✅ Specialized training for Parkinson’s Disease & Medical Exercise Therapy ✅ One-on-one coaching in-person or online
Aging gracefully is about staying active, strong, and mobile for as long as possible. Strength training and mobility exercises are the key to living a vibrant, independent life well into your later years.
If you’re in Nanaimo or anywhere on Vancouver Island and want to start personal training or online coaching, let’s connect! Together, we can create a program that helps you feel your best at any age.
Ready to take the first step?
➡️ Visit Choose2Be.ca to learn more. ➡️ Contact me today to book a free consultation!
Let’s embrace aging gracefully and stay strong for life!
The Turkish GetUp (TGU) is more than just an exercise—it’s a full-body movement that combines strength, mobility, stability, and coordination. As one of the most effective compound exercises, it has stood the test of time, with origins tracing back to ancient Turkish wrestlers. If you’re looking for a way to level up your training routine, the Turkish GetUp is a must-have in your arsenal.
In this post, we’ll dive deep into the benefits of the Turkish GetUp, break down how to perform it, and discuss why compound exercises like the TGU should be an integral part of your fitness journey.
What Is the Turkish GetUp?
The Turkish GetUp is a complex movement that involves transitioning from lying on the floor to standing, all while holding a weight (typically a kettlebell) overhead. It requires the coordination of multiple muscle groups, making it a compound exercise. A single rep engages nearly every part of your body, from your shoulders and core to your hips and legs.
Why the Turkish GetUp Is Unique
The Turkish GetUp isn’t just about brute strength—it’s a blend of strength, control, and functional movement. Unlike isolated exercises that target one specific muscle, the TGU challenges your entire body to work together. It improves functional strength, which is essential for daily activities and athletic performance.
Benefits of the Turkish GetUp
1. Full-Body Engagement
One of the biggest advantages of the Turkish GetUp is its ability to work multiple muscle groups at once. During the movement, your:
Shoulders stabilize the kettlebell overhead.
Core keeps you balanced and supports your spine.
Hips and legs drive the transitions between positions.
This makes the TGU an efficient exercise for building strength across your entire body.
2. Improved Mobility and Stability
The Turkish GetUp involves moving through multiple planes of motion, which improves joint mobility and stability. It’s especially beneficial for:
Shoulder stability: Holding the kettlebell overhead challenges your shoulder to remain strong and steady throughout the movement.
Hip mobility: The transitions require your hips to move through a full range of motion, improving flexibility and reducing stiffness.
3. Functional Strength and Coordination
Unlike machines at the gym, which often isolate muscles, the Turkish GetUp mimics real-world movements. It helps improve coordination, balance, and functional strength, making everyday activities like lifting, bending, and standing easier.
4. Injury Prevention
By strengthening stabilizing muscles and improving joint mobility, the TGU reduces the risk of injuries. It’s particularly effective for athletes or anyone recovering from past injuries, as it reinforces proper movement patterns.
5. Core Strength
Your core is heavily engaged throughout the Turkish GetUp, from the initial sit-up phase to standing tall with the kettlebell overhead. This makes it an excellent exercise for building a strong and stable core.
6. Versatility and Scalability
The Turkish GetUp can be performed with various weights, including kettlebells, dumbbells, or even bodyweight for beginners. This makes it accessible for people at all fitness levels and easily adaptable as you progress.
How to Perform the Turkish GetUp
While the Turkish GetUp may seem intimidating at first, breaking it down into steps can make it more approachable. Here’s a step-by-step guide:
Starting Position
Lie flat on your back with your right arm extended, holding a kettlebell directly above your shoulder. Your right knee should be bent, with your foot flat on the floor. Keep your left arm and leg extended at a slight angle.
Step 1: Roll to Elbow
Push through your right foot and roll onto your left side, propping yourself up on your left elbow. Keep your eyes on the kettlebell.
Step 2: Transition to Hand
Press through your left hand to lift your torso into a seated position. Your left arm should be straight, supporting your weight.
Step 3: Hips High
Press through your right foot and left hand to lift your hips off the ground into a bridge position.
Step 4: Sweep the Leg
Sweep your left leg underneath you and position your left knee directly under your left hip.
Step 5: Half-Kneeling Position
Release your left hand from the ground, bringing your torso upright into a half-kneeling position. Your left knee should be directly under your left hip, and your right foot should be flat on the ground.
Step 6: Stand Up
Press through your right foot to stand tall, keeping the kettlebell overhead.
Reverse the Movement
To complete the Turkish GetUp, reverse each step until you’re back in the starting position.
Tips for Mastering the Turkish GetUp
Start Light
If you’re new to the Turkish GetUp, start with a light weight or even no weight at all. Focus on mastering the technique before adding resistance.
Focus on Control
The TGU is not a speed exercise. Perform each step slowly and deliberately, ensuring proper form and alignment.
Keep Your Eyes on the Weight
Maintaining focus on the kettlebell helps with balance and keeps your shoulder stable throughout the movement.
Practice Each Phase
Break the TGU into smaller segments and practice each phase individually before attempting the full movement.
Why Compound Exercises Like the Turkish GetUp Are Essential
Compound exercises like the Turkish GetUp offer numerous benefits beyond isolated movements. Here’s why you should prioritize them in your training routine:
Time Efficiency
Compound exercises engage multiple muscle groups simultaneously, allowing you to maximize your workout in less time.
Functional Strength
Movements like the TGU mimic real-life actions, improving your ability to perform everyday tasks and enhancing athletic performance.
Calorie Burn
Since compound exercises require more effort, they burn more calories compared to isolation exercises, making them ideal for fat loss.
Hormonal Response
Lifting heavy weights in compound exercises triggers the release of muscle-building hormones like testosterone and growth hormone.
Is the Turkish GetUp Right for You?
The Turkish GetUp is suitable for almost everyone, from beginners to advanced athletes. However, if you’re new to strength training, consider working with a coach or trainer to ensure proper form and technique.
The Turkish GetUp is more than just a workout—it’s a total-body movement that builds strength, stability, and mobility while enhancing coordination and functional fitness. By incorporating the TGU into your routine, you’ll reap the benefits of one of the most effective compound exercises out there.
Ready to give it a try? Start light, focus on your form, and watch as your strength and stability improve with each rep.
When we think about flexibility, we often imagine yoga poses or the impressive splits performed by gymnasts or martial artists. One famous example is the legendary Jean-Claude Van Damme doing a full split between two trucks in motion 🚛🚛—an incredible feat of strength and mobility. But what most people don’t realize is that achieving something like a middle split isn’t just about how flexible you are. It’s just as much about how strong your muscles are, particularly your adductors (inner thighs) and outer hips.
Understanding the Role of Adductors and Hip Mobility
Your adductors are the muscles that run along the inside of your thighs, helping to bring your legs together. They also play a crucial role in stabilizing the pelvis and supporting core movements, making them essential for overall strength and balance. When we aim to work on flexibility, particularly for moves like the middle split or straddle split, these muscles need to be both strong and flexible to prevent injury.
Likewise, outer hip mobility is equally important. It’s easy to assume that hip mobility is a one-size-fits-all concept, but the truth is, we all have different bone structures. The shape of your femur, the angle of the femur head, and the depth of your hip socket vary from person to person. This means that for some people, certain ranges of motion might feel more challenging or even impossible, while for others, they might come naturally.
If you’re in Nanaimo or anywhere on Vancouver Island and are looking to improve your mobility or strengthen your adductors, it’s important to work within your body’s limits and focus on gradually building strength alongside flexibility.
Strength First, Then Mobility
A common misconception is that to achieve a split, all you need is flexibility. While mobility plays a part, strength is equally, if not more, crucial. Eccentric strength, where your muscles are lengthening while under tension, is key to controlling movements like the middle split. This is especially true if you’re just starting your mobility journey, and it’s something I emphasize a lot in my personal training and online mobility coaching sessions.
So how do you build this strength? Start by incorporating movements that challenge your muscles as they lengthen.
Steps to Build Strength and Control for a Middle Split
Start with Socks:
One of the best ways to practice is by wearing socks to help you slide slowly into the split. This reduces friction and allows you to control your descent, which is where the magic happens. If you’re not sure about your balance, use a sturdy chair or surface in front of you for support.
Control Your Descent:
Lower yourself slowly into a middle split position. Pause at regular intervals to build that eccentric strength in your inner thighs and hips. As you progress, try pausing for a little longer each time, feeling the muscles working to support your body weight as you lower down.
Use a Chair or Bench:
When starting out, I recommend sitting on a chair or a low bench. This takes the pressure off your muscles and allows you to practice the movement without straining. Once you’re comfortable, gradually lower yourself onto the floor.
Press Up from a Seated Straddle:
After you can comfortably control your descent into a split, it’s time to challenge yourself in reverse! Start from a seated position in a straddle (legs spread wide) and press your legs outward and upward, engaging your adductors and outer hips. This builds the strength needed to actively move into and out of the split.
Why Eccentric Strength is Key
Developing eccentric strength in your adductors is what gives you control over your range of motion. For example, if you lower yourself into a split without control, you’re likely to overstretch or injure the muscles. But by practicing slow descents with pauses, your muscles get used to supporting your body weight while lengthening. This not only helps you achieve the split safely but also improves your overall functional strength and balance.
In my work as a personal trainer in Nanaimo and across Vancouver Island, I’ve seen firsthand how many people underestimate the role of strength in flexibility. Whether it’s online mobility coaching or in-person training, I encourage everyone to focus on eccentric strength, especially when working on splits or deep hip stretches.
The Role of Hip Anatomy in Mobility
As I mentioned earlier, not everyone has the same hip structure. Some people may feel more restricted in certain movements due to their bone anatomy, and that’s okay. Your ability to do a full split is not necessarily a reflection of your overall fitness or flexibility. That’s why, whether you’re training with me in Nanaimo or joining my online sessions from anywhere, we always start with an assessment of your current range of motion, strength, and mobility.
For many, a middle split may feel impossible due to structural limitations, and that’s where mobility work becomes essential. Mobility is about optimizing the range of motion that you can access, not about forcing your body into positions that don’t feel natural. With consistent training, you can improve mobility and, with it, your ability to perform more dynamic movements safely and effectively.
Practice and Patience: The Split Journey
The road to achieving a full middle split requires time, dedication, and a lot of patience. Here’s a breakdown of how you can approach it:
Warm-Up First
Before attempting splits, always start with a proper warm-up. This could include dynamic stretching, light cardio, or specific mobility exercises targeting your hips and thighs. Warming up prepares your muscles for the deeper stretches ahead and helps prevent injury.
Consistency is Key
Like any goal, achieving a split requires consistent practice. Even just 10 minutes a day can lead to noticeable progress. I always remind my clients in Nanaimo and those joining my online personal training sessions that patience is part of the process. It’s not about how fast you get there but how well you maintain control throughout the journey.
Take Care of Your Body
Listen to your body and respect its limitations. If something feels painful, ease off. Flexibility is a gradual process, and overworking yourself will only lead to setbacks. Gentle, steady progress is more sustainable and healthier for your body.
Incorporate Strength Training
Along with practicing the split itself, be sure to include strength exercises that target your inner thighs, hips, and core. Movements like lunges, squats, and glute bridges are great for building the supporting muscles that will help you hold your split with control.
How I Can Help: Personal Training and Online Mobility Coaching
If you’re in Nanaimo, Vancouver Island, or even looking for online mobility coaching from anywhere, I offer personalized training plans that help you safely build both strength and mobility. Whether your goal is to master the middle split or simply improve your overall flexibility, we’ll work together to create a program tailored to your unique body and goals.
Working with me as your personal trainer or mobility coach means focusing on a holistic approach to movement—one that respects your body’s limitations while gradually pushing the boundaries of what’s possible. Let’s work together to unlock your body’s full potential, build strength, and achieve goals you might have thought impossible. Check out my post about Embarking on a Journey of Self-Esteem: My Reflections on Transformation and Empowerment
Final Thoughts
Achieving a middle split requires a balance of strength, mobility, and patience. For those of you in Nanaimo and across Vancouver Island, or if you’re joining me through online mobility coaching, the process is all about progress, not perfection. Remember, every small step forward is a victory.
If you’re ready to begin your journey, whether it’s improving your flexibility or building strength, I’m here to guide you every step of the way. Let’s commit to this process together! Check out my post about Strengthening the Back to be Free of Pain and Improve Posture.
Knee pain during squats is a common hurdle for many lifters, often leading to frustration and even abandonment of the exercise altogether. However, with the right approach, it’s possible to overcome this challenge and return to squatting pain-free. In this comprehensive guide, we’ll delve into the various causes of knee pain during squats and provide practical solutions to help you regain confidence in your squatting abilities.
Identifying Symptoms and Types of Knee Pain
Before delving into solutions, it’s crucial to identify the symptoms and types of knee pain you may be experiencing. Dr. Michael Mash, from Barbell rehab, distinguishes between “cranky” knees and acute traumatic injuries. If you’re experiencing symptoms such as unexplained swelling, locking, or buckling, seeking medical attention is paramount. However, if you’re dealing with conditions like knee arthritis or patellofemoral pain syndrome, the strategies outlined in this guide can be immensely beneficial.
Assessing Range of Motion in knee
An essential first step in addressing knee pain during squats is assessing your range of motion (ROM). Its important to highlights the importance of sufficient knee flexion for different squat variations. Techniques such as heel slides can help identify and improve limitations in knee ROM, ensuring you’re prepared to perform squats safely and effectively.
Optimizing Knee Tracking
Efficient knee tracking is essential for preventing knee pain during squats. Emphasizing the alignment of the knees with the hips and ankles to distribute stress effectively. Techniques such as hip abduction and proper foot positioning can promote optimal knee tracking, reducing the risk of discomfort during squats.
Programming and Dosage
Effective programming is key to addressing knee pain during squats. I would advised against excessive training volume and intensity, recommending a rate of perceived exertion (RPE) of 7-8.5 for optimal results. By adjusting your training intensity and volume, you can alleviate stress on the knees and promote pain-free squatting.
Adjusting Stance Width and Toe-Out
Stance width and toe-out angle can significantly impact knee mechanics during squats, wider stances and increased toe-out angles to shift emphasis to the hips and minimize knee stress. By experimenting with different stances, you can find the optimal position that alleviates knee pain and maximizes performance.
Choosing the Right Bar Position
Selecting the appropriate bar position can further mitigate knee pain during squats, low-bar squats for individuals experiencing discomfort, as they minimize forward knee translation and emphasize posterior chain engagement. By adjusting your bar position, you can tailor your squat variation to suit your specific needs and alleviate knee pain.
Utilizing Tempo Squats
Tempo squats offer a valuable tool for addressing knee pain and improving joint tolerance, implementing tempo variations to slow down the movement and facilitate structural adaptations. By incorporating tempo squats into your training regimen, you can enhance knee stability and resilience, paving the way for pain-free squats.
Managing Meniscus Tears
Addressing meniscus tears requires careful consideration of individual circumstances, seeking medical consultation for acute injuries, while emphasizing the benefits of exercise for degenerative tears. By selecting appropriate loads and variations, you can safely incorporate squats into your routine and manage meniscus-related discomfort.
Exploring Alternative Exercises
In cases where knee pain persists despite modifications, temporary cessation of squatting may be necessary, focusing on posterior chain-dominant exercises to maintain strength and stability while allowing the knees to desensitize. By temporarily shifting your focus, you can create a conducive environment for pain-free squatting in the future.
Overcoming knee pain during squats requires a multifaceted approach that addresses biomechanical factors, programming principles, and individual considerations. By implementing the strategies outlined in this guide, you can mitigate discomfort, optimize performance, and regain confidence in your squatting abilities. Remember, persistence and patience are key on the journey to pain-free squats.
What Does Aging Gracefully Really Mean?
Benefits of Strength Training for Aging Gracefully
Why Mobility Training is Just as Important as Strength Training
Understanding the Role of Adductors and Hip Mobility
Selecting the appropriate bar position can further mitigate knee pain during squats, low-bar squats for individuals experiencing discomfort, as they minimize forward knee translation and emphasize posterior chain engagement. By adjusting your bar position, you can tailor your squat variation to suit your specific needs and alleviate knee pain.
In cases where knee pain persists despite modifications, temporary cessation of squatting may be necessary, focusing on posterior chain-dominant exercises to maintain strength and stability while allowing the knees to desensitize. By temporarily shifting your focus, you can create a conducive environment for pain-free squatting in the future.