How to build stronger, healthier knees
What's the story
Lunges are a key exercise for building knee strength and enhancing overall leg stability.
They work on several muscles at once, including your quadriceps, hamstrings, and glutes, all of which are crucial for supporting your knees.
Adding a variety of lunges to your routine can improve flexibility and balance, while also minimizing the risk of injury.
Want to have stronger knees? These 5 lunges should help.
Forward lunge
Forward lunge benefits
The forward lunge is a fundamental exercise for strengthening the quadriceps and glutes.
To execute, you need to step forward with one foot, maintaining an upright torso.
Then, lower your hips until both knees reach approximately 90 degrees.
This exercise enhances knee stability by actively involving the muscles surrounding the joint.
Reverse lunge
Reverse lunge technique
Reverse lunges provide a different take on the classic lunge by stepping backward rather than forward.
This variation reduces strain on the front knee, but continues to work the same muscle groups as forward lunges.
It's especially good for individuals with pre-existing knee concerns, or beginners who want to gradually introduce themselves to lunging exercises.
Walking lunges
Walking lunges for dynamic movement
Walking lunges add a dynamic twist to the classic lunge exercise by incorporating forward motion.
This not only improves coordination and balance, but also significantly increases your heart rate.
It is a great exercise to strengthen your knees as it targets multiple muscles, including your quadriceps, hamstrings, and glutes.
They can be easily incorporated into a variety of fitness routines for well-rounded leg development and enhanced overall stability.
Side lunges
Side lunges for lateral strengthening
Side lunges emphasize lateral movements, which target the inner thigh muscles in addition to the quads and glutes.
By stepping to the side instead of forward or backward, you're working on improving lateral stability around the knees, something not typically addressed in most workout routines.
This exercise is key for building overall knee support and should be a part of everyone's fitness regimen.
Curtsy lunges
Curtsy lunges target multiple muscles
Curtsy lunges require you to cross one leg behind the other in a curtsy-like motion with each repetition, which engages not only the major leg muscles but also the smaller stabilizing muscles around the hips and knees.
This added challenge introduces variety to your routines while encouraging balanced lower body strength development without placing undue strain on the joints themselves.