Knee Strengthening Exercise

Many people end up having knee problems, especially as they get older. Why? Well, for many people, it is because they don’t have the muscular support that they need to keep the knee protected. If you don’t have good muscles supporting the knee, then the joint is not supported properly, which can lead to shocks and injuries. Keeping the knees protected means that you need to build up the hamstrings and the quadriceps. So if you want to keep your knees well protected, here are several great knee-strengthening exercises that may be helpful.

Leg Lifts
One great knee-strengthening exercise is leg lifts. This exercise helps to strengthen the quadriceps. You start out by lying down flat on the floor. Bend your right knee so it’s at a 90-degree angle and put the foot of that leg on the floor. Then straighten out your left leg and raise it up until it’s at the level of your other knee. Hold this for about three counts. Then lower the leg. Repeat 10-15 times. Then do the same exercise with the other leg.

Quad Contractions
Quad contractions can also help to build up the muscles around your knees. They are fairly easy to do, as well. Find a good chair that allows your feet to touch the floor. Sit down, then extend your legs. Allow your heels to touch the floor and keep the knees straight. Tighten up the muscles in your thighs and hold while counting to ten. Allow them to loosen and keep them loose for three counts. Do this ten times for one set. Build up to performing a couple sets each day.

Knee Dips
Knee dips are great knee-strengthening exercises as well. Start out by standing with your knees just a bit bent. Have the kneecaps and the toes pointed ahead. Lift up one of your legs, balancing on your other leg. Standing on one leg, move slowly up and down, just a couple inches. Keep your body straight up and down and don’t allow it to turn to the inside. Do ten dips on the left leg and then ten on the right leg as well. If you begin having pain in your knees, stop and don’t perform as many dips the next time you try the exercise.

Hamstring Curls
Last of all, we have hamstring curls, a great knee-strengthening exercise for the hamstrings. Start out by sitting in a chair with your heels flat on your floor. Don’t move your heels, but pull them back, making the muscles in your hamstrings tense up. Hold this for a count of ten and then loosen the muscles for three counts. Do this about ten times.

Keeping the muscles around your knees in shape is important, especially if you want to avoid knee injuries. Use these exercises in order to keep your muscles strong so that you are able to keep your knees in great shape, even as you get a bit older.

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Tags: hamstring curls, knee dips, knee exercise, leg lifts, quad contractions