Exercises to Strengthen your Knees 2
The Bent Leg Raise – This may sounds easy, but it’s surely not, and it will train the front of your thighs very quickly. To do it, simply sit in a chair and raise one leg up until it is straight. Hold this position for at least 1 minute, all the while remembering not to lock your knee. After 1 minute of holding this position, bend your knee and lower the foot until your foot is facing the ground at a 45 degree angle, and hold this position for about half a minute. Repeat this exercise 5 – 10 times for each leg for best results.
The Straight Leg Raise – This exercise is fantastic for stretching and strengthening your hamstring muscles. To do it, just sit in a chair with one leg raised up and placed on another chair. Keep your leg straight and lift it off of the chair as far as you can without causing pain; remember to keep your leg as straight as possible but not to lock the knee. Hold the raised position for 5- 10 seconds and then rest. Try to repeat this exercise 5 – 10 times, all the while trying to increase the time for which you keep the leg raised.
The Abductor Raise – This is a very easy exercise to do that will train both the inside and the outside of your thighs. All you need to do is lie on the ground on your side, and prop yourself up on your elbow. Keep the leg that is on the ground bent, and raise your top leg up as much as possible. Lift it for 5 – 10 seconds, but never far or long enough to cause pain. Try to repeat this at least 12 times, and do at least 3 sets of this exercise. Something that you can do to make it even harder is to wear ankle weights.
The Hamstring Curl – Of course, this exercise is great for your hamstrings, and it’s easy to do as well. Just stand against a surface such as a wall or table and make sure that your things are touching it. Flex and raise one knee up as far as you can without causing pain, and hold the position for at least 5 seconds. Try not to touch the floor between each lift because that will make it harder, and if it’s still too easy, you can always try wearing ankle weights as well. Do this exercise 5 – 10 times, and do at least 3 sets. Always keep in mind that it is very important to rest between each set.
The Step Up – These exercises work wonders for both the muscles on the front of your thighs and the back. All you need to do is to stand in front of a set of steps or stairs, step up onto the stairs and straighten your knees. Follow this by stepping back down. Pretty much, you’re just walking up one step forwards and then walking down it backwards. When you step up, make sure that you straighten your legs without locking the knees, as that will cause more harm than good. Start by doing this for approximately one minute, and once it gets too easy you can increase the length of your exercise. If you do not have issues balancing you can also raise up and pump your arms while doing the step-ups to increase the intensity.
The Stationary Bike – Cycling on a stationary bike is great for all of your leg muscles, and it’s great for your cardiovascular system as well, not to mention that it’s fantastic for your range of motion too. Remember to keep your legs positioned properly, which means that when you are at the bottom of the pedal stroke, your legs should not be bent more or less than 15 degrees. You can start by cycling for 10 minutes at a time, and once that gets too easy you can increase the time for which you cycle.