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Implementing exercises for knee strength in your workouts is the best way to strengthen and protect your knees and the surrounding muscles from injuries. Regular practice of certain knee exercises not only promotes strength but improves flexibility, so you can move around easily and become more active as well.
Stretches and exercises for the knees also prevent muscle tightness and reduce the risk of excessive pressure and strains. If not stretched or trained properly, the knee joint can weaken and become more prone to soreness and pain. Thus, to ward off all these problems, it is important to incorporate exercises for knee strength into your workout routine to revamp the entire functioning of your legs.
5 Best Exercises for Knee Strength
Work on your knee joints with the following strengthening exercises:
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1. Standing Hamstring Curls
Standing hamstring curls are one of the best exercises for knee strength. When done correctly, it not only strengthens the knees but also effectively targets the hamstrings and the glutes.
To do the standing hamstring curl:
- Stand straight with your feet at a shoulder-width distance. Hold on to something stable like a chair or table for balance.
- Now slowly bend one knee behind your body and lift your heel off the floor while keeping both thighs aligned.
- Continue to lift the heel until your knee bend reaches a 90-degree angle.
- Keep the opposite leg slightly bent but do not lock it.
- Hold the position for a few seconds, and then slowly lower your leg to the floor.
- Repeat a few more times, and then switch legs to continue.
2. Half Squats
Another great workout for the knees, the half squat is one of the easiest and most effective exercises for knee strength. It targets glutes, hamstrings, and quadriceps, and also does not put extra strain on your knees.
To do the half squat:
- Stand straight with your feet at a shoulder-width distance and place your arms on the sides, on your hips, or straight in front of you for balance.
- Now with your gaze straight, slowly squat down a few inches and make sure you don’t get into a full squat.
- Pause at the bottom for a few seconds and then slowly stand back up by pressing through your heels.
- Repeat the exercise a few times more.
3. Straight Leg Raises
Straight leg raises are one of the best stretches for knee pain. This exercise strengthens the quadriceps and hip flexors and gently stretches the knee joints to ease pain and discomfort.
To do the standing leg raise:
- Lie down straight on an exercise mat with one leg bent and another leg straight extended in front of you.
- Engage the quadricep of the straight leg and lift it off the floor until it reaches the same height as your bent leg.
- Pause at the top movement and then slowly lower your leg to the initial position. Complete a few reps more before switching sides.
4. Calf Raises
Calf raises are among the best exercises for knee strength that not only strengthen the calves but also target the entire back side of the leg.
To do calf raises:
- Stand in an upright position with your feet at a shoulder-width distance. For support, you may hold on to the back of a chair or table.
- Now lift both your heels off the floor so that you are standing on the balls of your feet.
- Pause for a few seconds and then slowly lower your heels to the start.
- Ensure that you are properly balanced while lifting your heels off the floor. Complete a few more reps.
5. Side Leg Raises
Side leg raises are also one of the most productive exercises for knee strength. It particularly targets the hip abductor muscles located on the outer part of your hips and helps you walk, stand, and rotate your legs. Strengthening the hip abductor muscles helps prevent knee and hip pain.
To do side leg raises:
- Lie straight on your right side with your legs on top of one another. Rest your head on your right forearm and place your left hand on the floor just in front of you.
- Now slowly lift your top leg as high as you can and then pause for a few breaths at the top.
- Lower your leg back to the initial position and complete a few reps more. Switch sides and repeat.
The aforementioned exercises for knee strength can help strengthen the muscles surrounding your knees and prevent pain and injuries. The best part is that you can do these knee strength exercises at home without the need for any equipment, though you can use ankle weights to challenge your muscles even more.
When doing these exercises for knee strength, however, be careful of your form and stop if you experience pain. If you are experiencing any type of ongoing knee problem such as pain or injury, talk to a doctor before attempting these workouts.
