12 best exercises to strengthen knees: simple and effective

exercises to strengthen knees

Knees are the most common injured joints in the human body. Considering that when you simply walk up stairs, the pressure across the knees joints is about 4 times the body weight, actually it is not surprising. Everyday wear and tear could end up hurting your own mobility.

By learning some best exercises to strengthen knees, you will have better knee strength effectively. The following knee strengthening exercises are designed to boost the strength of the muscles of your knees. Generally, these exercises should only be performed, provided they do not lead to or increase pain.

Strong quads will help stabilize the knees, and strong hips, glutes, and core muscles, preventing your hips from dropping and your knees from caving in.

Doing these exercises about 2-3 times per week will keep your own knees as well as the rest of your body in proper working order. Take a look from VKool.com!

12 Exercises To Strengthen Knees – Moves For Knee Strength

1. Jump Squat

exercises to strengthen knees

  • To do this exercise, among many exercises to strengthen knees, you should:
  • Extend then arms right in front of you before squatting down, pushing the butt back.
  • Explode up as high as possible and then land softly
  • Maintain good anatomical position and keep your motion controlled before landing softly.
  • Practice this move for 4 sets with 15 repetitions each set.

2. Walking Lunge

exercises to strengthen knees

  • Initially, you step forward, then lunge down.
  • Bring the back foot forwards, swing it right in front of you and keep lunging with that lunge
  • Keep lunging forwards, and then alternate your legs
  • Practice this routine for 3 sets of 15 repetitions

3. Low Side-To-Side Lunge

exercises to strengthen knees

  • Clasp the hands and shift your whole weight to the left leg before lowering the body
  • Bend the left knee and push the butt backward
  • Do not raise yourself while standing , shift to your right side
  • Switch up back and forth for about 15 repetitions on each of your side
  • Practice this routine 3 sets

4. Mountain Climbers

exercises to strengthen knees

  • First, form the push-up position
  • Second, bring the right knee in, extend it back. Do the same with the left knee.
  • Next, alternate the legs and move as quickly as possible whilst maintaining proper form.
  • Practice this routine for 3 sets of 15 repetitions

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5. Lateral Band Walks

exercises to strengthen knees

  • Place a resistance band around the thighs.
  • Keep the feet apart in order to create a tension on the band,
  • Then, take about 20 steps to the left side before sidestepping back
  • Do this routine 3 sets

6. Reverse Hip Raise

exercises to strengthen knees

In order to practice this one in this list of exercises to strengthen knees, you need to have a stability ball or bench.

  • Lie with your face down on that ball.
  • Keep the legs nearly straight, raise the hips as well as legs till they are in line with the torso
  • Squeeze the glutes, pause for a while
  • Lower to the beginning position
  • Practice this 3 sets with 15 repetitions each one

7. Static Hamstring Contraction 

exercises to strengthen knees

  • Start this move in the position of sitting with the knee bent about 45 degree
  • Press the heel into the floor so that your hamstrings (the back of the thigh) are tightened.
  • Keep this position for 5 seconds or so and repeat this 10 times as hard as you could without feeling pain.

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8. Squat With Swiss Ball 

exercises to strengthen knees

  • Stand with feet shoulder-width apart, feet facing forwards
  • Place a Swiss ball behind between your lower back and the wall
  • Slowly practice a squat position, back straight.
  • The knees should be in line with the middle toes and not moving forwards past the toes
  • Follow this routine for 3 sets with 10 reps each one

9. Wall Slide

exercises to strengthen knees

  • This exercise starts with your back against the wall
  • Bend the knees at the 30 degree angle
  • Slide down the wall before straightening up again
  • Move smoothly and slowly and use the hands on the wall to get balance
  • Keep legs and feet parallel
  • Do not let the knees go out over the toes
  • Keep repeating this exercise 5 to 10 times

10. Bent-Leg Raises

exercises to strengthen knees

  • Sit on the chair with one leg straight in the air, knees unlocked
  • Keep this position for 1 minute or so
  • Bend the knee to lower the legs about halfway to the ground
  • Hold for about 30 seconds
  • Turn back to the beginning point
  • Do this for 4 repetitions each leg

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11. Abductor Raise

exercises to strengthen knees

  • First, you lie on your side and propped on one of your elbows
  • Let one leg on the ground bent while the other straight
  • Lift the top above leg slowly, keep for 5 to 10 seconds before lowering
  • Ankle weights will enhance the intensity
  • Practice this routine from 1 to 3 sets with 12 to 15 repetitions each set.
  • Rest between the sets

12. Hamstring Curl

exercises to strengthen knees

  • To start, you stand with the front of the thighs against a stable surface, like a wall or table
  • Flex one of your knees up as far as you could while still feeling comfortable
  • Keep this posture for 5 to 10 seconds before lowering slowly
  • If possible, avoid touching the ground between reps.
  • Follow this routine from 1 to 3 sets with 12 to 5 repetitions each set.
  • Rest between the sets

Depending on your own level of mobility and activity, a good start is 3 stretching along with 3 exercises to strengthen knees, from 3 to 4 times each week. Also, you should do stretching daily to prevent achy joints and stiffness. Those stretches could be done several times each day if necessary.

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