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Top 10 Body Weight Exercises For Strengthening Knees

Madhura Mohan

Posted on May 23 2021

Y

ou make a countless number of movements like sit, stand, walk, run, bend, jump, climb up, and downstairs with your knees. Lack of knee strength can seriously affect the quality of your life, limits your movements, and cause excruciating pain.

The knee joint is a complicated assortment of bones, ligaments, tendons, all of which provide the structural framework of the knee joint. Knees are surrounded by quads, hamstrings, and calf muscles.

Apart from medical reasons, knee weakness can arise due to obesity, wrong posture, overuse of knee joints, not warming up or cooling before and after exercise. All these reasons can put your knees highly susceptible to damage. Knee pain occurs because of weakness or tightness in muscles that connect to the knees.

 

Then, why do we neglect knee strengthening and wait till it’s time we go to orthopedic to take suggestions on knee strengthening? Could be because some muscles are just easier to isolate and it is less obvious how to focus on them!

 

This blog explores the top 10 exercises that target the hips, quads, hamstrings, and calf along with knees as building strength in areas that support knee joint is equally important in supporting healthy, functioning knees.

 

1. KNEE CIRCLES

1. Stand straight with your knees together and slightly bent.

2. Place your hands on your knees, squat down, and slowly rotate your bent knees to the sides in small circles.

3. Complete one circle in one direction and then rotate your knees in opposite direction.

 

2. WALL SQUAT

1. Stand with your back against the wall placing your feet 2 feet in front of you.

2. Slide your back down the wall, making a 90-degree angle with your knees and hips. Your thighs should be parallel to the floor. You can place your hands on your hips for support.

3. Hold this for 30 seconds.

4. Return to the starting position by slowly straightening your knees and standing tall again.

 

3. STANDING TOE TOUCHES

1. Stand straight with your legs together and arms by your sides.

2. Slowly allow your upper body to hang over while keeping your knees engaged. Let your arms drop down toward your feet.

3. Try to touch your ground, if not at least touch the toes and feel the stretch in your hamstrings and knees.

4. Hold for 30 seconds and then return to starting position.

 

4. STANDING QUAD STRETCHES

1. Stand tall with your feet hip-width apart, shift your weight to the left leg.

2. Grab the top of your forefoot/right ankle with your right hand, pull the ankles towards your buttocks.

3. Don’t let your knee flare out forwards or to the side, hold them firmly.

4. Hold the stretch for 30 seconds, switch sides, and repeat.

(You can perform this exercise taking support of a wall or stationary object for balance).

 

5. STRAIGHT LEG RAISES               

1. Lie supine on a mat with legs stretched out in front of you and your feet held together.

2. You can place your hands under your buttocks for support.

3. Press your lower back against the mat and lift your legs up until they are vertical.

4. Slowly lower your legs to return to the starting position.

 

6. REVERSE DUMBELL LUNGES

1. Stand straight with your torso upright holding a dumbbell in each hand, with hands placed by your sides.

2. Step backward with your right leg around 2 feet from the left foot, lower your upper body down.

3. Keep your torso upright, don’t lose balance, keep your toes straight and facing forward.

4. Push yourself up and go back to the starting position by driving through the heel of your front leg to extend the knees and hips.

5. Perform the movement on the other leg.

 

7. SEATED KNEE EXTENSION

 

1. Sit tall back against the chair. Keep your toes towards you.

2. Lift foot off the floor, straighten raised leg until knee is straight.

3. Hold for 3-5 seconds and relax.

4. Squeeze the quad muscle as you slowly come back down and rest your feet on the floor.

5. Try and do 10 stretches on each leg.

 

8. BUTT KICKS                 

1. Stand tall on the balls of your feet, placing your legs feet hip-width apart and keep your core tight.

2. Bring your right foot back until the heel touch the glutes.

3. Return your foot to the ground and repeat on the left leg.

 

9. KNEE HUG

1. Sit down on a mat with your knees bent.

2. Bring your knees towards your chest by hugging the knees (place your hands across the knees).

3. Lift your feet slightly off the floor.

4. Release your arms, stretch your legs out in front of you and slightly lean back.

5. Return to the starting position.

 

10. SUMO SQUAT

1. Stand with your feet in a wide stance, slightly wider than hip-width apart, with your feet pointed to the sides.

2. With your hands clasped together at your chest, lower yourself into the squat position by bending your knees and pressing your hips back.

3. See that your thighs are parallel to the floor, your knees are firm, your back is straight and your body lifted.

4. Go back to the starting position.

 

TOP 6 TIPS FOR PROTECTING YOUR KNEES

1. Maintain a healthy weight.

2. Drink plenty of water as this will provide proper cushioning to your joints.

3. Choose proper footwear. Old shoes are notorious to causing knee pain.

4. Keep moving as this helps maintain healthy joint function.

5. Avoid lifting too heavy weights or doing exercises that stress your knees.

6. Work on strengthening other muscles that support knees.

 

Make time out of your busy schedule and work on strengthening your knees if you want to power your performance…

Protect your knees from taking too much impact and become strained over time…

 

Also read: 6 Solid Exercises To Add Size & Definition To Your Back

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