sounds like you need stronger quads as well as stronger glute/hams etc.. stronger everything.. if you train people in person or pay attention to people's logs on various forums, alot of people with knee pain are just too weak in the lower body, they usually have underdeveloped vmo's or vmo's that don't even fire properly in relation to the VL.. you'll want to perform TKE's (terminal knee extensions) & squat, just work your way down slowly if that's your goal, but for now stay slightly above parallel and progress very slowly with some weight on your back or in your hands... go very light on tke's, it's a high rep exercises 20+ reps focusing on really contracting the vmo.
the quads are more important than the hamstrings for knee stability imo, especially for jumpers.. people with weak vmo's will have all types of patella/knee issues, people with weak hamstrings well that's a toss up - some have issues some don't, but EVERYONE who has weak vmo's has knee problems because the patella tracks improperly during knee extension.. i'm not a doctor/pt, and i havn't seen you in person so i don't know if this is your case, all i'm saying is, in your quest to become glute dominant, do not neglect the quads.
Interesting stuff! I definately think the VMO could be underdeveloped. How often would you suggest doing the TKE-exercise, could it be done daily as a activation exercise?
yup, could be done daily.. i'd go for 3-5x/week though, allow for some rest days.
if vmo is underdeveloped, knee issues follow.. it's always the case.
add in 'half squat' (slightly above parallel), improve depth if you want but make sure improving depth doesn't freak out your knees, do not try to sit WAAAAY BACK, that'll probably aggravate them even more, just go right down basically, get more quad involvement.
on the back extensions make sure you're using the glutes to extend.. i'll have my back extension soon and i'll video how i do them, should help.
i like walking lunges for distance, if you can't do that then ya reverse lunges are good, but walking lunges are #1 imo.
I'm a bit skeptic about adding squats right now as for the patella tendonosis. Squats definately do irritate my knees. Not sure what I'm doing so wrong. Even though I'm trying to feel my glutes and moving through them, the knees start aching. Maybe I should try just going straight down.
Thanks for the response! Very much appreciated.
np, try going straight down ya.. see how it goes.. i have some long legs, if i force sitting way back rather than just sitting right down, knees bug out pretty bad.. could be the case for you too, dno.
peace!
