5 knee-strengthening exercises you must try
What's the story
Knee health is essential to keep us mobile and injury-free.
While most of us know basic exercises like squats, lunges, etc., there are lesser-known but equally effective exercises that can strengthen the knees.
These target different muscles surrounding the knee joint, supporting it in every way possible.
Adding these to your routine can boost knee strength and flexibility, preventing pain/injury.
Drive 1
Wall sits for stability
Wall sits are an isometric exercise that strengthens the quadriceps without putting pressure on the knees.
To perform a wall sit, stand with your back against the wall, and slide down until your thighs are parallel to the ground.
Hold this position for 20 to 30 seconds, gradually increasing as you build strength.
This exercise helps in stabilizing the knee joint by engaging multiple muscle groups.
Drive 2
Step-ups for balance
Step-ups mimic natural movements like climbing stairs and help in strengthening both quadriceps and hamstrings.
Use a sturdy platform or step about six inches high.
Step up with one foot, then bring up the other foot to stand fully on the step before stepping back down.
Repeat this process ten times per leg to improve balance and coordination, while enhancing knee strength.
Drive 3
Calf raises for support
Calf raises work towards strengthening calf muscles, which help support knee function while walking/running.
Stand upright with feet shoulder-width apart, slowly rise on your toes as high as possible before lowering back down gently.
Repeat fifteen times per set, twice daily if possible.
This simple yet effective move assists in overall leg stability by reinforcing supportive structures around joints.
Drive 4
Leg lifts for flexibility
Leg lifts target hip flexors and thigh muscles, making a world of difference in knee flexibility.
Lie flat, one leg straight and other slightly bent upward; lift the straight one about 12 inches off the floor, hold briefly, then lower.
Repeat eight times per side, alternating legs to ensure balanced muscle development across the region involved.
Drive 5
Hamstring curls for strength
Hamstring curls improve muscular endurance by focusing on the posterior chain, such as glutes and hamstrings.
Begin by lying face-down on a mat, bend your knees to bring heels towards your buttocks and pause.
Intensely contract the area before coming back to the starting position.
Do 12 reps a session, ideally thrice a week, for best results customized to your needs and preferences.