5 exercises you must perform to strengthen your knees

Whether you are a kid or a grown-up, having strong knees are important at every stage of life. Our knees carry our entire body weight while standing, running and performing other activities. A weak knee increases the risk of fall and injury. Strengthening the muscles surrounding the knees will support your knees and reduce stress on the joints. It will also help the joints to absorb shock and restore range of motion. Working on your knee muscles isn’t a tedious task. You just have to perform a few simple exercises to make your joints and muscles around it stronger.

Standing Hamstring curl

This exercise targets your hamstrings and glutes. The continuous movement of the legs also help to strengthen your knees.

How to do it:

Step 1: Stand straight with your feet slightly apart from each other. Keep your hands on your hips.

Step 2: Now bend your knees and take your heel towards your butt until it makes a 90-degree angle. Your thighs should be straight.

Step 3: Pause for 2 seconds and then bring your leg back on the ground.

Step 4: Repeat the same with the other leg to complete one repetition. Do this for 20 repetitions.

Single leg glute bridge

This exercise targets your glutes maximus, medius, and minimus muscle. Lifting one leg puts extra pressure on your hamstrings and your lower back, making this exercise more intense.

How to do it

Step 1: Lie on your back with your feet hip-width apart from each other. Bend your left knee and place the foot flat on the ground. Your right leg should be straight.

Step 2: Inhale, squeeze your glutes and push your hips toward the ceiling. At the same time lift your right leg upward. Your knees and hip should be in a straight line.

Step 3: Pause for 2-3 breaths and then bring the hips down, make sure your body does not touch the ground. Repeat the movement 14-15 times and then change your leg.

Wall squat

Wall squat is a modification of basic squat. It helps to strengthen your lower body, quadriceps muscles, glutes and hamstrings.

How to do it:

Step 1: Stand on the ground with your head, back and hips against a wall. Your feet must be hip-width apart (1-feet) from each other.

Step 2: Slowly slide your body down the wall, till you come to the squat position. Your thighs should be parallel to the floor.

Step 3: Pause for 4-5 seconds and then push through your heels to return to the starting position to complete one repetition. Do this 15-20 times.

6​Calf Raises

Calf raises supports your knees from the bottom. This exercise helps to strengthen the muscles around the knee and helps to increase their mobility and strength.

How to do it:

Step 1: Stand straight with your legs slightly apart from each. You can do it near a wall or a table for support.

Step 2: Place your hands on the wall for support and rise up onto the balls of your feet. Try to maintain your posture and avoid leaning forward.

Step 3: Pause for 4-5 seconds and then put your legs down. Repeat this 10-15 times.

Sitting knee march

Sitting knee march strengthens your quadriceps and hamstrings muscles. Working on these particular muscles also keeps your knees strong.

How to do it:

Step 1: Sit down comfortably on a chair with your back neutral. Your feet should be slightly apart from each other and feet flat on the floor.

Step 2: Lift your right leg towards your chest. Do not lift your leg too much, just 1 foot above the ground.

Step 3: Lower the leg and do the same with the other leg. Perform this exercise for 15-20 repetitions.