3 Ways To Strengthen Your Knees
y incorporating precise knee stretches and targeted exercises for knee pain into your routine, you can revamp and enhance the strength of those achy knees that have been bothering you.
A well-balanced exercise plan contains both cardio and resistance training.
3 Ways to strengthen your knees
Knee flexions
Stand on a 2-inch board or small step. Keeping your thigh in a straight line with the upper body, bend your knee to a 90-degree angle and slowly lower down. Keep your foot flexed throughout the movement.
You can keep your thigh pressed against a table, to ensure that it stays in line with your trunk. Do 10 repetitions, and repeat with the other leg. You can do 2-3 sets as needed.
As you get stronger, you can add light ankle weights to increase the resistance. In this exercise, your hamstring muscles get stronger, while you stretch out your quads.
Lunges
Stand with feet hip-width apart and take a big step forward. Slowly lower your hips, bending both knees but making sure that the front knee does not track over the toes.
Pause, then push up off the front heel to return to start before repeating with the other leg. Forward lunges are also a great addition to these existing knee-strengthening exercises. This exercise will strengthen your thighs and hips and also improve balance.
Hip bridge
The hip bridge is one common exercise that encourages good alignment, stability, and strength building in the hips, gluteus, and core muscles. Lie on your back with your knees bent and heels flat on the floor, about six inches away from your butt.
Tighten your core muscles, press into your heels, and lift your hips off the floor. Avoid arching your lower back; instead, keep your ribs relaxed and a straight line from your shoulders to your knees. Hold for several seconds, then lower down slowly. To make the exercise more difficult, lift one leg into the air to create a single-leg bridge.
