Movement in the knees comes from the muscles of the hips, glutes and thighs. Chest exercises, however, just target the pectoral muscles. Both the chest and knees can be targeted together for exercises that work the pecs, glutes, hips, quadriceps and hamstrings. You might not work the muscles around the chest and knees equally, but through performing a few different exercises you'll strengthen all the related muscles.
Squat to Medicine Ball Chest Pass
The squat to medicine ball chest pass exercise uses a weighted ball to work your chest. Performing a squat while holding the ball in between chest passes also works your thighs and glutes. Use a ball that is light enough for you to do the chest press correctly the number of times you wish to do, even if your legs could handle squatting with a heavier weight. You can always put the ball down and do a few extra squats. To perform the exercise, stand facing a few feet from a wall. Position your feet hip-width apart and hold the medicine ball at chest level with your arms bent. Bend your knees and squat down until your upper legs are parallel to the floor. Push through your heels to stand back up and press your arms straight to release the medicine ball toward the wall. Catch the ball after it bounces off the wall and repeat.
Plank Knee In and Knee Out
The plank knee in and knee out exercise works your chest isometrically as you hold a push-up position. The main focus, however, is on the hips and glutes as your knee is pulled in and then swung out away from your body. The abdominal muscles hold your back flat during the exercise. To begin a plank knee in and out, place your hands and toes on the floor with your legs, arms and back straight so that you are in push-up position (please see picture). Next, bend your left knee into your chest. Open your left hip to the outside by bringing your knee straight out to the left. Swing your left hip with control back to the center and straighten your left leg but do not touch the floor. This completes one repetition. Complete the desired number of reps on the left side and then put your left foot back on the floor. Repeat on the right.
TRX Suspended Knee Tucks
A TRX is a piece of equipment that is growing in popularity in gyms and private studios. There are two handles you can place your feet in that hang from the ceiling or a sturdy object. To do a suspended knee tuck, place the tops of your feet in the handles with your body face down and your hands on the floor. Your arms should be straight with your hands shoulder-width apart so your body is in push-up position but with your feet off the ground. Next, bend your knees and tuck them both toward your chest without moving your arms. Extend your legs back straight to complete one suspended knee tuck. This exercise is challenging for your pecs and abs, but your glutes and quads work, too.
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