When it comes to exercises, you have two kinds--open chain or closed chain. Open chain exercises allow your arms and legs to move freely when the exercises are performed, such as a bicep curl. Closed chain, on the other hand, cause your arms or legs to be in a fixed position. Take push-ups, for example. Your arms and legs are stationary against the ground. When it comes to your knees, multiple closed chain exercises can be executed. These types of exercises are compound because they work more than one muscle group at a time.
Squats
Squats can be done with dumbbells or a barbell. To use dumbbells, stand with your feet shoulder-width apart and hold the weights at your sides with your palms facing in. Keeping your back straight and core tight, lower your body down by bending your knees. Once your thighs are parallel the floor, stand up and repeat 10 to 12 times. Do not let your knees go past your toes on the descent.
Stationary Lunges
Stationary lunges are performed with your legs in a split stance. While holding dumbbells at your sides, take a long step forward (about 2 feet) with your left foot. Once your foot is on the floor, lower your body down by bending your knees. When your left thigh parallels the floor and your right knee is an inch above the floor, stand up and repeat. After you have done 10 to 12 reps, switch sides. Keep your core tight and back straight throughout and do not let your knees go past your toes.
Sumo Squats
Sumo squats are variations of regular squats. Stand with your feet in a wide stance with your toes pointing out at a 45-degree angle. While holding a dumbell vertically in between your thighs, lower your body down by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 reps. When holding the dumbbell, place your hands on the underside of one weighted end. Make sure to keep your back straight and core tight throughout.
Deadlifts
Deadlifts can be performed with a barbell. After placing the weighted barbell on the floor, stand behind it with your feet shoulder-width apart. While keeping your back straight, bend your knees and hips and grab the bar with a wide grip. In one continuous motion, lift the bar off the floor and stand straight up. Let the bar rest against your thighs for a second, lower it to the floor and repeat 10 to 12 times. Remember to keep your core engaged and back straight throughout.
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