Home Blog Page 1393

Explosive Allegations: DOJ’s Alleged Cover-Up of DHS Discovery Violations Unveiled

0

Sitting behind Leandro “Lee” Rizzuto Jr., Special Envoy for The Shield of the Americas Kristi Noem attends the Organization of American States meeting where visiting Ecuador”s President Daniel Noboa is to speak, Thursday, May 14, 2026, in Washington (AP Photo/Jacquelyn Martin).

Federal employee unions have raised serious concerns, accusing the Department of Justice (DOJ) lawyers of at least being “willfully blind” to the erasure of significant Signal messages involving former Department of Homeland Security (DHS) Secretary Kristi Noem. This controversy emerges as a judge prepares to deliberate on whether to prevent the Trump administration from drastically reducing the Federal Emergency Management Agency (FEMA) workforce.

Attorneys representing the American Federation of Labor and Congress of Industrial Organizations (AFL-CIO) have petitioned Senior U.S. District Judge Susan Illston of California, appointed by Bill Clinton, to intervene. They seek an injunction against a proposed plan to cut FEMA staffing by half by the fiscal year’s end, a move the government claims is not a definitive agency action.

In late May, a motion for a preliminary injunction highlighted the need for judicial oversight, arguing that the Trump administration should not be trusted to self-regulate. The motion alleges, “a sustained effort by Defendants to conceal and even destroy documents and information pertaining to DHS decision-making,” reinforcing the necessity for court intervention.

The filing details that between 2025 and early 2026, DHS leadership initiated a strategy to reduce FEMA’s workforce from approximately 23,000 to 11,500 employees by the close of the 2026 fiscal year. This reduction would primarily affect the elimination of CORE employee positions.

A clarifying footnote explained that CORE employees are “Cadre of On-Call Response/Recovery Employees,” a category of federal workers authorized and funded by the Stafford Act and the Disaster Relief Fund. These employees constitute over half of FEMA’s full-time workforce, underscoring the significant impact of the proposed staffing cuts.

From there, the filing stated that discovery so far has “conclusively” shown that the plan the government denies — following a shift in March to Markwayne Mullin atop DHS — still hangs over the plaintiffs like a sword of Damocles.

On Wednesday, days ahead of a scheduled June 23 hearing, the plaintiffs made “serious” allegations that DOJ attorneys were to blame for discovery violations, either because they were “willfully blind to their clients’ extensive use of disappearing Signal messages in disregard of their obligation to investigate” or because they “knowingly participated in the concealment” of a practice that “all but ensure[s] the automatic destruction of those communications before discovery.”

Regardless, the plaintiffs said, the judge has ample reason to find the DOJ’s clients “intentionally deprived Plaintiffs of discovery” through a “systematic violation of federal records requirements.” After all, the DOJ acknowledged the “lost” messages “should have been preserved,” the filing continued.

“Defendants do not dispute that their high-level officials regularly used disappearing Signal messages on their personal phones for agency business, in violation of their responsibility to preserve federal records. That is a serious admission that top DHS and FEMA officials blatantly disregarded federal law and agency policy,” court documents added. “But they downplay the significance of the loss to this litigation and argue that the loss was at most grossly negligent, but not intentional.”

The auto-deletion of months’ worth of “relevant” and “discoverable” messages in chats involving “high-level officials” — including Noem, “Chief Advisor to the DHS Secretary Corey Lewandowski, and even agency counsel” — means that the Trump administration “should not be allowed to rely on self-serving testimony that is insulated against impeachment,” the plaintiffs said, asking Illston to go beyond an order awarding fees as the “DOJ tries to wash their hands of these discovery issues.”

“To remedy these prejudicial and intentional actions, the Court should exclude hindsight testimony from Defendants’ witnesses that serves Defendants’ narrative, and it should adopt a presumption that lost information would have been unfavorable to Defendants,” the filing concluded.

ICE Appeals to New York: Keep Salvadoran Suspect in Custody Over Long Island Rape Case

0

Federal immigration officials are calling on New York authorities to refrain from releasing a 59-year-old Salvadoran national, who faces charges of raping a 16-year-old girl on Long Island. They emphasize that, if released from local custody, he should be handed over to Immigration and Customs Enforcement (ICE).

The Department of Homeland Security (DHS) announced on Thursday that it has filed an immigration detainer against Aureliano Antonio Melendez Reyes. He faces charges in Suffolk County, including rape, sexual abuse, and endangering the welfare of a child.

Prosecutors and the DHS reported that the alleged assault took place on June 6 while the girl was returning to her home in Huntington.

Authorities allege that Reyes persistently approached the girl, requesting her phone number. When she declined, he purportedly forced her into an alley where he sexually assaulted her.

Federal immigration authorities have lodged a detainer against Aureliano Antonio Melendez Reyes, accused of sexually assaulting a 16-year-old on Long Island. (James Carbone/Newsday RM via Getty Images; Department of Homeland Security)

The girl was eventually able to break free and call 911 while running from Reyes, who was allegedly chasing her, according to DHS.

Responding officers took Reyes into custody.

“The allegations in this case are deeply disturbing,” Suffolk County District Attorney Raymond Tierney said in a statement.

Aureliano Antonio Melendez Reyes

Aureliano Antonio Melendez Reyes, 59, is charged with rape, sexual abuse and endangering the welfare of a child in Suffolk County, New York. (Department of Homeland Security)

“A 16-year-old girl should be able to walk safely without being targeted, pursued, and brutally assaulted. My office will continue to vigorously prosecute defendants who pose serious threats to our community’s safety, especially our children.”

According to DHS, Reyes entered the United States illegally at an unknown date and location and was issued a final order of removal by an immigration judge in 1998.

“This sexual predator NEVER should have been in our country and able to prey on this innocent girl,” DHS acting assistant secretary Lauren Bis said in a statement.

A Suffolk County Police vehicle with red lights flashing at night.

A Suffolk County Police vehicle is at the scene of an investigation in Suffolk County, N.Y., with red lights flashing at night. (Steve Pfost/Newsday RM via Getty Images)

“DHS is calling on Governor Kathy Hochul and her fellow sanctuary politicians in New York to commit to not releasing this criminal illegal alien from jail and to turn him over to ICE,” Bis continued. 

“New York sanctuary politicians must not release criminals from jail into New York communities,” she added.

DHS said New York jurisdictions have released nearly 7,000 criminal illegal immigrants since Jan. 20, 2025.

Many of those individuals were accused of violent crimes, including homicide, assault, burglary and drug offenses, according to the agency.

DHS also said more than 7,000 individuals currently in New York custody are the subject of active federal immigration detainers.

News Media has reached out to Hochul’s office and the Suffolk County District Attorney’s Office for comment.

<!–>

–>

First Detection: Suspected H5 Bird Flu Strain Emerges in Western Australia, Raising National Concerns

0


In brief

  • A suspected case of the H5 avian flu has been detected in Western Australia.
  • The deadly strain was first detected on Heard Island in October, 4000km southwest of Perth.

Concerns are mounting over a potential outbreak of bird flu in Australia after a suspected case emerged, raising alarms that a deadly strain, responsible for the death of millions of animals globally, may have reached the country.

Julie Collins, the Agriculture Minister, announced that a migratory wild bird in Western Australia has shown signs of the disease. However, she noted that it is premature to determine if this case involves the dangerous H5N1 strain, which has wreaked havoc on bird populations worldwide. Results from further testing are anticipated by Saturday.

Notably, Australia remains the only continent that has not yet confirmed the presence of this virulent strain.

“Currently, there is no evidence of widespread animal deaths, nor is there any sign of infection in poultry,” Collins reassured the public.

“There is no evidence of any mass mortality at this time, nor is there any evidence of infection in poultry,” Collins said.

Your trusted source for staying up-to-date with the world around you. Get free daily news updates and analysis, straight to your inbox.

“If it is confirmed to be the H5 bird flu, this will be sobering, but not unexpected, given the spread globally.”

The deadly strain of bird flu was detected for the first time on Australian soil in October on the World Heritage-listed Heard Island, which sits some 4000km southwest of Perth.

Scientists who visited Heard Island estimated 13,359 southern elephant seal pups had died from the disease out of a total population of 17,364 — more than three-quarters of the total.

Collins insisted the strain’s arrival was inevitable and said the government had been preparing for it as a result.

She downplayed fears it could devastate Australia’s farmers, who are still reeling from the fuel crisis caused by conflict in the Middle East.

“This is a single bird, a suspected case and we are as prepared as any country can be,” Collins said.

“We have invested early, as we said we would, and those investments are now showing provision … if this is detected as a case, we will have gotten there early.”

Risk to human health would be exceptionally small, she added.

States and territory representatives and industry experts are meeting on Friday afternoon to discuss planning.


For the latest from SBS News, download our app and subscribe to our newsletter.

Moroccan Soccer Icon Achraf Hakimi Faces Trial in French Court on Rape Charges

0

In a significant development, a French appeals court has upheld the decision for Paris Saint-Germain and Moroccan football star Achraf Hakimi to stand trial on rape charges, according to statements from lawyers to The Associated Press on Friday.

Hakimi, who is currently representing Morocco in the World Cup following his consecutive Champions League victories with PSG, had contested a February ruling from an investigative judge. This earlier decision, which aligned with recommendations from public prosecutors, indicated that Hakimi should indeed face trial.

The timing of the Versailles appeals court’s decision coincided with Morocco’s scheduled Group C clash against Scotland. The Moroccan team had previously secured a 1-1 draw in their opening match against Brazil.

Widely regarded as one of the premier right backs in the global football arena, Hakimi has maintained his innocence, denying any involvement in the alleged crime.

The allegations stem from an incident reported by a 24-year-old woman, who claims she was sexually assaulted by Hakimi at his residence in a suburb of Paris in March 2023.

Rachel-Flore Pardo, the lawyer representing the plaintiff, said that after more than three years of legal proceedings, “and after being defamed and dragged through the mud by Achraf Hakimi’s defense,” the court’s decision “brings my client a sense of relief and hope.”

“Relief that she has been heard by the justice system and will have her case heard at trial,” Pardo said in a statement to the AP. “Hope that this trial will help other women and further weaken the fortress of denial and impunity surrounding sexual violence, including within the world of men’s football.”

Hakimi claimed in a message posted on X on Friday that his case would have been dismissed if he had not been famous, and that he sometimes feels he has become “an easy target.”

“Justice looked me in the eye and told me: ‘If you were not famous, there would never have been a case,’” Hakimi wrote. “I chose to remain silent for years. I believed that staying dignified, being patient, and trusting the justice system would allow the right decisions to be made.”

He added that the case has been detrimental not only to him, but also to his family, “and above all, to the truth.”

“I have been waiting for this trial since the first day. And I am now waiting for it impatiently,” he added. “Finally, I will be able to speak.”

A date for the trial has yet to be announced.

“The multitude of exculpatory elements uncovered during the investigation and judicial inquiry would, in any other case, have led to the dismissal of the proceedings,” Hakimi’s lawyer, Fanny Colin, told the AP.

“Achraf Hakimi’s defense regrets that no consequences were drawn from the contradictions and false statements made by the complainant, her concealment of information from the judicial authorities, her obstruction of the search for the truth, and the psychological assessments noting both her ambivalence and her lack of clarity regarding the events she reported.”

Historic Victory: Mexico Secures First Spot in World Cup Knockout Stage with Thrilling Win Over South Korea

0

GUADALAJARA, Mexico — A calculated strike and a bit of luck saw Mexico clinch a 1-0 victory over South Korea, propelling them as the first team to secure a spot in the knockout stage of the World Cup on Thursday.

This victory is a significant milestone for Mexico, especially after their disappointing exit at the group stage in 2022. Now, with two wins on their home turf, the team and their fans have every reason to celebrate.

The decisive moment of the match came in the 50th minute. A defensive misstep occurred when South Korean goalkeeper Kim Seung-gyu collided with defender Lee Gi-hyuk, inadvertently dropping the ball in the penalty area. Luis Romo seized the opportunity, skillfully maneuvering the ball into an open net to score the game’s only goal.

South Korea came close to leveling the score in the 87th minute. In a tense moment, Mexico’s goalkeeper Raúl Rangel demonstrated remarkable skill, first halting a powerful header from Cho Gue-sung and then, with a swift extension of his right arm, denying the rebound effort from crossing the goal line.

With this win, Mexico now leads Group A with six points from two matches. South Korea trails with three points, while the Czech Republic and South Africa, who played to a 1-1 draw earlier in Atlanta, have yet to make significant headway.

The top two teams from each group move on to the knockout stage, along with the best eight third-place teams. A round of 32 is being played for the first time at the World Cup after the tournament was expanded to 48 teams.

Copyright © 2026 by The Associated Press. All Rights Reserved.

Mexico Advances Toward Potential Showdown with England in World Cup Knockout Stage

0

Amid the deafening cheers from a packed stadium and the unfortunate fate of South Korea’s goalkeeper, Mexico emerged victorious from a thrilling World Cup match, securing their place at the top of Group A. Their distinctive green, white, and red flag now flies proudly over the group standings.

This victory also brings the tantalizing prospect of a showdown with England in the high-altitude setting of Mexico City during the round of 16.

Should this anticipated encounter prove as exhilarating as today’s match, spectators might find themselves breathless both from the excitement and the altitude.

The game, marked by its intense pace, was ultimately decided by a fateful mistake from Kim Seung-gyu, a moment likely to linger in his memory. A high cross in the 50th minute slipped through his fingers, landing at the feet of Luis Romero, who gratefully seized the opportunity. Despite Korea’s relentless efforts and a desperate final push, they couldn’t overcome Mexico’s determined defense.

Long live Mexico. There’s hope yet for Korea, who are still in the running. It would be unfortunate to see them exit after such a valiant effort. Notably, Mexico’s journey to victory was anything but smooth, marked by its own share of challenges and controversies.

Mexico became the first team to seal their spot in the knockout stage of the 2026 World Cup

Mexico became the first team to seal their spot in the knockout stage of the 2026 World Cup

There had been excavations in process on the hillside over looking the Guadalajara Stadium before Mexico’s second and they were hoping decisive match in the first stanza of Fifa’s marathon campaign.

They were searching for bodies who were among the 134,000 souls who have disappeared from the face of Mexico in the last 18 months.

As for their opponents there is television, newspaper and radio silence between the South Korean team and their country’s media. An angry stand-off because reporters were caught on a hot-mic mocking and insulting their superstar Son Heung-min.

World Cups are never just about the football.

Mexico City, where this tournament kicked off a week ago, is torn between demonstrations against the embattled government and colourful street parties on match night. Especially nights as captivating as this. Another blessing is that the homicide rate falls during World Cups as the passion for football temporarily surpasses the murderous power of the cartels.

Meanwhile the Koreans have been subjected also to espionage of a manner far beyond Southampton’s pathetic sending of a kid with a camera to spy on opponents at practice from behind a tree.

A military scale drone was brought down by the army as it began to encircle their training ground during a closed session on tactics.

Since the intervention was wrought by the Mexican forces there is no suggestion from the Koreans that the host nation were involved

Although they would be less than human if they were not quietly hoping that Son Hueng Min would be distracted by false accusation of draft dodging and snide remarks that at his age, 33, he now ‘runs like an old general.’

El Tri fans celebrate their 1-0 win over South Korea in Guadalajara on Thursday night

El Tri fans celebrate their 1-0 win over South Korea in Guadalajara on Thursday night 

Mexico goalkeeper Raul Rangel (right) made a series of stunning saves to preserve the lead

Mexico goalkeeper Raul Rangel (right) made a series of stunning saves to preserve the lead

Tottenham fans and Premier League observers will doubt that having watched him rifle in the goals right up until he left Spurs last autumn for Los Angeles FC. That move he explains: ‘I came to America to familiarise myself to the conditions and atmosphere in which this World Cup will be played.’

As it happened he did not look quite himself in the pipe-opener against the Czech Republic. Missing a couple of clear chances. Even so they won 2-0.

With Mexico also victorious on day one of Mundial 2026, the winners would top the group. By doing so they would set up a possible last 16 Round with England. Maybe, given how Kane and Mac played in Dallas the other night, could it be more strategic to come second?

But it is always risky to play the options rather than the match. So both opted to go for it. Gung-ho to put it in Korean parlance. If they did harbour thoughts of retribution then of course theirvfirst target was Son.

Lee Jae Sung replicated the stamp by Lionel Messi which went unpunished In this case it drew a yellow card. For this he would be whistled to deaf for the rest of a night which was developing into a high-speed thriller in front of another packed and voluble crowd.

Our Son-y Boy’s 15th minute response came with an exquisite chip over the keeper. Only for West Ham’s Edson Alvaarez to clear with an acrobatic overhead kick from beneath the crossbar. At the other end a minute later Julian Quinones steered a free header weakly at the Korean keeper. But it was our hosts who had to ride out a storm as the first half ended.

Luis Romo scored in the 50th minute after a defensive error goalkeeper Kim Seung-gyu

Luis Romo scored in the 50th minute after a defensive error goalkeeper Kim Seung-gyu

Mexico came back with revised strategy. Defend and counter. In less than five minutes it gave them the lead. Albeit with a lot of help from Poor Kim Seung Gyu as he came for an awkward cross. But not tricky as to excuse him dropping the ball. A grateful Luis Romo rolled it into the empty net.

There thrills galore thereafter but no more goals.

To sharpen the pain for Korea’s keeper his opposite number was the hero not only of the hour but the last minute of normal time

Raul Rangle somehow upwardly parried a shot at point blank range. As it came down he punched it into the air again then grasped the ball amid a flurry of flying boots,

He held onto it as fell and clutched it to the grass inches short of the line.

How lives and careers can be made or broken at World Cups.

How nations can be moved by a game of football.

Jesus Gallardo celebrates with the fans in the stands after the final whistle is blown

Jesus Gallardo celebrates with the fans in the stands after the final whistle is blown 

Lala Kent Opens Up About Unexpected Encounter with PK Kemsley and His Intriguing Remarks on Dorit

The Valley’s Lala Kent Details Run-In With PK Kemsley and Reveals His Surprising Comments About Dorit

Credit: Instagram

Lala Kent recounted an encounter with Paul “PK” Kemsley during the grand opening of Lisa Vanderpump‘s latest hotel on her podcast this past Wednesday.

Earlier in the month, Kent, 35, welcomed Dorit Kemsley, aged 49, onto her podcast. During the recent episode of The Valley, she shared that PK, 58, was unexpectedly gracious when speaking about his separated wife. He commended her for the triumph of her new book, Unburdened, and expressed appreciation for some of her remarks about him contained within its pages.

“Dorit and I have a warm rapport,” Lala stated on the June 17 episode of Untraditionally Lala, as noted by Vanderpod Recaps on Instagram. “I absolutely adore her and think she’s incredible. PK was full of praise, celebrating her achievement of becoming a New York Times Bestseller. Having just had her on the podcast, I thought it was a monumental moment. He expressed how proud he was of her and how pleased he was with the podcast, which isn’t always what one might expect.”

She added, “He was genuinely pleased because it’s so easy to shift from being complimentary to critical, and I truly enjoyed having Dorit join me on the show.”

According to Lala, she can’t recall the good times she shared with her own ex, former fiancé Randall Emmett, 55, so she found it nice that Dorit wrote kind things about her past with PK in her book.

“So often when you end up in a situation with your ex where you used to once be lovers, best friends, and have, like, a partnership, and then it goes south. I love the fact that Dorit took us back in time, and it’s all in her book as well, but took us back in time to what the relationship was like, and she was able to go there,” she shared. “I know that I can’t go there. Even five years in, I’m like, I can’t remember one good time or good thing. So I appreciate when someone can do that, and PK appreciated that as well.”

“Anyway, thrilled that she made the list,” she added.

The Valley season three airs Wednesdays at 8/7c on Bravo.

From Soccer Pitches to Baseball Diamonds: Thomas Tuchel’s Kansas City First Pitch Stuns Fans Amid England’s 5-1 World Cup Warm-Up Victory

0

Thomas Tuchel, typically found strategizing on the soccer field, took on a new role by delivering the ceremonial first pitch for the Kansas City Royals, just a day after leading England to a triumphant World Cup start.

Less than two days after witnessing his team’s 4-2 victory over Croatia, Tuchel stepped onto the field at Kauffman Stadium to partake in this traditional honor before the baseball game.

Among the spectators were captain Harry Kane, along with defenders Dan Burn and Djed Spence, who watched Tuchel pitch to Royals manager Matt Quatraro before the team faced off against the St. Louis Cardinals.

Kane, who has impressively scored 10 goals in World Cup competitions, is familiar with hitting the mark. As an avid supporter of American sports, he expressed an interest in swinging the baseball bat himself someday.

On social media, Kane shared, “Great recovery day with the boys at the baseball,” highlighting the team’s relaxed outing.

Thomas Tuchel throws the ceremonial first pitch at Kansas City Royals baseball overnight

Thomas Tuchel throws the ceremonial first pitch at Kansas City Royals baseball overnight

Dan Burn and Harry Kane applaud their manager's efforts at the Kauffman Stadium

Dan Burn and Harry Kane applaud their manager’s efforts at the Kauffman Stadium

Burn and Tuchel looks to enjoy the game from the stands - and were decked out in KC kit

Burn and Tuchel looks to enjoy the game from the stands – and were decked out in KC kit

‘Would love to give batting a go one day! Thanks for having us @Royals.’

Kane, who was pictured leaving the AT&T Stadium in Dallas with his left leg bandaged, had a low-key recovery day.

‘He got a strike, so fair play to him,’ Kane, who has thrown out a first pitch at Yankees and Cubs games, told KansasCity.com

‘It’s not easy. It’s actually… that was the first time I’ve been up mound in 12 years, so you forget how far away it actually is.

‘So, watching the professionals do it, and they’re launching that ball at 90, 100 miles per hour, it’s pretty impressive. So the boss has done pretty well. I’ll give him that. He was a little nervous before.’

He added: ‘We really appreciate it.

‘I can say, for us to come here and get the treatment that we have already is obviously great. And I’m not sure where we’re sitting, but I’m sure the seats will be great, as well. So, yeah, all we can say is thank you to them.’

Burn, Kane, Djed Spence and Tuchel pose with mascot Sluggerrr and Matt Quatraro, manager of Kansas City Royals

Burn, Kane, Djed Spence and Tuchel pose with mascot Sluggerrr and Matt Quatraro, manager of Kansas City Royals

Tuchel and Kane looked in relaxed mood after winning their World Cup opener against Croatia

Tuchel and Kane looked in relaxed mood after winning their World Cup opener against Croatia

The England manager put the rows of Wednesday behind him at the baseball

The England manager put the rows of Wednesday behind him at the baseball

Those who did not feature against Croatia played in a behind-closed-doors friendly against MLS side Sporting KC.

Ivan Toney scored a hat-trick and Aston Villa duo Morgan Rogers and Ollie Watkins got on the scoresheet as England ran out 5-1 winners in a short game consisting of two periods of 22 minutes.

Kane said on local TV station FOX4 News Kansas City: ‘It was great, great for the guys who didn’t get enough minutes yesterday to top up the tank.

‘It was a good test. Thanks for Sporting for doing the game, I thought they held themselves to a great standard, got a nice free-kick goal themselves.

‘From a football point of view, we knew it would be a game where we could score a few goals, which we did, but they put a good test in and we got out of it exactly what we needed.’

After Wednesday’s stunning winning, captain Kane says he hopes ‘Wonderwall’ can become the soundtrack of the summer as England plot their way to World Cup glory.

England’s victorious players celebrated in front of their fans in Dallas while Oasis hit ‘Wonderwall’ blared out around the AT&T Stadium. 

 Kane, who appeared emotional during the singalong, will savour the moment and wants fans to keep rolling with it as they aim to achieve their masterplan of winning the World Cup. 

‘That was one of my favourite ever moments in an England shirt and especially at a major tournament,’ he said on the Lions Den.

Burn, Spence, Kane and Tuchel pose with special England-themed baseball shirts

Burn, Spence, Kane and Tuchel pose with special England-themed baseball shirts

The England manager accepted the applause of the crowd after his first pitch attempt

The England manager accepted the applause of the crowd after his first pitch attempt

‘I know it’s just the first game, and we’re not getting carried away, but just that emotional connection with the fans, we know how much it means to them.

‘I think they see how much it means to us.

‘We have that connection right now, but just that moment, singing ‘Wonderwall’ in the stadium, everyone knew the words, and that was a really special moment, I thought.

‘As first games go, to have that kind of support from everyone, and we know back home is the same.

‘We know there would be plenty of beer getting thrown around, with it being a night game, so we love that stuff.

‘All the squad are fans, we’ve grown up watching England. We’ve grown up in those environments, and to be on the other side now doesn’t mean that we’re disconnected.

‘It just means that we’re trying to give the fans now special moments, like Wednesday. So, hopefully, we can have a few more.’ 

Revitalize Knee Strength Over 60 with These 5 Morning Exercises, No Squats Needed

0

If you’re over 60 and experiencing knee discomfort in the mornings, consider incorporating these five exercises to strengthen the muscles supporting your knees.

The morning is an ideal time to focus on your knees before the daily demands of walking, climbing stairs, and running errands take their toll. A few targeted exercises can make your legs feel more agile, stable, and prepared for action. The aim isn’t to transform breakfast time into a full-blown workout; rather, it’s about building the strength of the muscles that aid your knees.

While squats are beneficial, a well-rounded knee strength routine requires more diversity. Your quadriceps assist with bending and standing, your hamstrings support the knee’s rear, your glutes stabilize your hips, and your calves contribute to balance and walking. Regularly exercising these muscle groups can make your knees feel more dependable during daily activities.

I recommend emphasizing control before increasing the challenge. Prioritizing smooth holds, slow repetitions, and manageable ranges can enhance knee strength more effectively than hastily progressing to deeper squats. These exercises aim to bolster leg stability, strength, hamstring support, step-up power, and lateral control, offering a more comprehensive routine than squats alone.

The way I’d coach this is to focus on control before adding difficulty. Smooth holds, slow reps, and a range you can own will usually do more for knee strength than rushing into deeper squats. These exercises give your legs a blend of stability, strength, hamstring support, step-up power, and side-to-side control, which makes the routine feel more complete than squats alone.

Split Squat ISO Holds

Split squat ISO holds train your quads, glutes, hamstrings, and core while teaching your front leg to stay steady. Holding the position keeps tension in the muscles around the knee without requiring you to move through a large range right away. That makes this a strong morning option because your legs get time to build control and confidence in a useful position. The staggered stance also helps each side work independently, which carries over to stairs, walking, and stepping around objects.

Muscles Trained: Quadriceps, glutes, hamstrings, core.

How to Do It:

  1. Stand in a split stance with one foot forward and one foot back.
  2. Brace your core and keep your torso tall.
  3. Lower into a comfortable split squat position.
  4. Hold the position while keeping your front foot planted.
  5. Press through your front foot to return to standing.
  6. Switch sides after each hold.

Recommended Sets and Reps: Perform 3 sets of 15 to 25-second holds per side. Rest for 45 seconds between each set.

Best Variations: Assisted split squat holds, higher split squat holds, longer ISO holds.

Form Tip: Keep your front knee tracking with your toes and your weight centered over your front foot.

Extended Leg Glute Bridge

Extended-leg glute bridges target your glutes and hamstrings while providing additional support to the backs of your knees. Walking your feet farther away from your hips increases the hamstring demand, which helps balance the strength around the knee. This exercise also builds hip strength, and stronger hips can help your knees stay better aligned when you walk, stand, and climb stairs. Hold the top position with purpose and press through your heels to keep the work in your backside.

Muscles Trained: Glutes, hamstrings, core.

How to Do It:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Walk your feet farther away from your hips.
  3. Brace your core and press through your heels.
  4. Lift your hips until your body forms a straight line from shoulders to knees.
  5. Squeeze your glutes at the top.
  6. Lower your hips with control.

Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps. Rest for 45 seconds between each set.

Best Variations: Standard glute bridges, paused glute bridges, extended bridge holds.

Form Tip: Press through your heels and keep your ribs down as your hips lift.

Tempo Squats

Tempo squats train your quads, glutes, hamstrings, and core while giving your knees a controlled way to build strength. Slowing the lowering phase teaches your legs to absorb force, and standing back up with control helps your muscles create steady tension. This makes squats more productive than simply dropping into reps quickly. Use a comfortable range, keep your feet grounded, and make the movement feel smooth from the first rep to the last.

Muscles Trained: Quadriceps, glutes, hamstrings, core.

How to Do It:

  1. Stand with your feet about shoulder-width apart.
  2. Brace your core and keep your chest lifted.
  3. Lower into a squat for 3 seconds.
  4. Pause briefly at a depth you can control.
  5. Drive through your feet to stand tall.
  6. Squeeze your glutes at the top.

Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps. Use a 3-second lowering phase, a brief pause, and a controlled return to standing. Rest for 60 seconds between each set.

Best Variations: Chair tempo squats, box tempo squats, goblet tempo squats.

Form Tip: Keep your knees tracking with your toes and press through your whole foot.

Low Box Step-Ups

Low box step-ups train your quads, glutes, calves, and core while building strength through a pattern you use constantly. Stairs, curbs, porches, and uneven ground all ask one leg to drive while the rest of your body stays steady. A low box keeps the movement approachable and lets you focus on smooth control. Step-ups also give your knee useful practice in bending, stabilizing, and extending without requiring a deep squat.

Muscles Trained: Quadriceps, glutes, calves, core.

How to Do It:

  1. Stand facing a low box, step, or sturdy stair.
  2. Place your whole foot on the step.
  3. Brace your core and keep your chest lifted.
  4. Press through your lead foot to stand tall.
  5. Step back down with control.
  6. Complete all reps, then switch sides.

Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per leg. Rest for 45 seconds between each set.

Best Variations: Assisted step-ups, slower step-downs, slightly higher step-ups.

Form Tip: Let your lead leg lift your body, and keep your knee aligned with your toes.

Lateral Lunges

Lateral lunges train your glutes, quads, inner thighs, hamstrings, and core through side-to-side movement. Knee strength works best when your legs can control more than forward and backward patterns. Moving laterally helps your hips and thighs support the knee during weight shifts, turns, and steps across uneven ground. Start with a shorter range, sit back into your hip, and let the movement feel controlled instead of forcing extra depth.

Muscles Trained: Glutes, quadriceps, inner thighs, hamstrings, core.

How to Do It:

  1. Stand tall with your feet together.
  2. Step one foot out to the side.
  3. Push your hips back as you bend your stepping knee.
  4. Keep your opposite leg straight.
  5. Press through your stepping foot to return to standing.
  6. Complete all reps, then switch sides.

Recommended Sets and Reps: Perform 3 sets of 6 to 10 reps per side. Rest for 45 to 60 seconds between each set.

Best Variations: Assisted lateral lunges, short-range lateral lunges, alternating lateral lunges.

Form Tip: Sit back into your hip and keep your stepping knee tracking with your toes.

How to Build Stronger Knees in the Morning

She is massage her knees from long standing.
Shutterstock

A good morning knee routine should leave your legs feeling more prepared, not drained. You’re training the muscles around the knee to hold, lower, press, step, and shift with control. Keep the movements smooth, choose ranges that feel solid, and let consistency do the heavy lifting.

  • Start with control: ISO holds and tempo reps help your legs build strength without rushing. Clean positions make every set more useful.
  • Train the front and back of the leg: Tempo squats and step-ups build quad strength, while extended-leg glute bridges target the glutes and hamstrings.
  • Practice one-leg strength: Split squat holds and step-ups give each leg focused work. Better control on each side supports stairs, walking, and balance.
  • Include side-to-side movement: Lateral lunges strengthen the hips and thighs in the direction that daily life often demands.
  • Progress gradually: Add a few seconds to holds, slow the tempo, increase reps, or use light weight once the exercises feel smooth.

Give your knees a steady dose of smart strength work in the morning, and the payoff can show up throughout the day. Stronger quads, glutes, hamstrings, hips, and calves help each step feel more supported and controlled.

References

Venice Beach Transforms into a Global Soccer Hub with Ronaldinho, Chicharito, and Mbappe Leading the Charge

0

On a typical Sunday afternoon, Venice Beach resonates not with the rhythm of crashing waves or the clatter of skateboard wheels, but with the rhythmic thud of a soccer ball bouncing off the concrete.

Every Sunday at 4 p.m., the Venice Beach courts come alive as some of Los Angeles’ finest street soccer players converge. Just steps away from the Pacific Ocean, this patch of asphalt transforms into one of America’s most dynamic soccer arenas.

This burgeoning scene has captured the attention of many, becoming the centerpiece of “Barrios del Mundial” (“World Cup Neighborhoods”). This new three-part documentary series, crafted by content creator Gio Garcia, made its debut on June 10, available on Instagram and TikTok.

With the 2026 FIFA World Cup set to bring eight matches to Los Angeles, the spotlight on Venice Beach’s vibrant soccer culture has never shone brighter.

And now, with the 2026 FIFA World Cup bringing eight matches to Los Angeles this summer, the spotlight on Venice Beach has never been brighter.

The series argues something many local players have believed for years: Venice Beach is more than a court. It’s a cultural institution.

Episode 1, “Venice Beach: El Barrio,” explores how the courts became a melting pot where soccer traditions from around the globe collide. The episode highlights the venue’s international reputation, a reputation built through appearances by stars such as Ronaldinho, Kylian Mbappé, Javier “Chicharito” Hernández and Diego Costa.

Episode 2, focuses on local organizer Eyoel, whose mission is simple: if you show up, you play. The story captures the inclusive spirit that has made Venice Beach a soccer home for players of every background.

The final episode, arriving June 24, shifts beyond the game itself. Food sizzles on grills, samba mixes with reggaetón and conversations move effortlessly between English, Spanish and Portuguese.

The World Cup may unite the globe every four years, but in Venice Beach, that sense of connection happens every Sunday.

The World Cup energy isn’t confined to the Venice Beach courts. This weekend, U.S. soccer will bring the game directly onto the sand with a free beach soccer doubleheader featuring the U.S. men’s and women’s beach soccer national teams against Trinidad & Tobago.

Together these events reinforce a message that has become central to both the World Cup and Venice Beach’s soccer culture: the game belongs to everyone.

As Los Angeles embraces its role as a World Cup host city, initiatives like these ensure the tournament’s legacy reaches far beyond the stadium walls and into the communities that have been growing the sport for generations.


Download The California Post App, follow us on social, and subscribe to our newsletters

California Post News: Facebook, Instagram, TikTok, X, YouTube, WhatsApp, LinkedIn
California Post Sports Facebook, Instagram, TikTok, YouTube, X
California Post Opinion
California Post Newsletters: Sign up here!
California Post App: Download here!
Home delivery: Sign up here!
Page Six Hollywood: Sign up here!