Knee extensor exercises strengthen the quadriceps muscles which straighten your leg. These exercises are important in maintaining the integrity of your knee joint. Aside from the traditional exercises using both legs at the same time, you can do isometric exercises, cable pulley exercises and one legged exercises. The American College of Sports Medicine encourages the implementation of resistance training to strengthen the knees.
Isometric Squats
Isometric squats hold your quadriceps muscles in the same contracted position. Perform an isometric squat by placing your back against a wall. Slide down into a squat position so your thighs are parallel, knees at a 90-degree angle and you can see your toes. Stay in this position until you slide to the floor. Breathe normally. Do not do isometric exercises if you have high blood pressure. This is an effective exercise to work the quad muscles if you have low back pain.
One-legged Isometric Leg Extensions
Focus on one leg during this exercise. Sit up straight on a flat bench. Extend your right leg, holding this position for 30 seconds. You can also do this with ankle weights attached to your ankles. Furthermore, you may sit on a leg extension machine for increased resistance, again using only one leg.
Standing One-legged Pulley Extensions
You will need a brace for this, such as high step-stool. Performing one-legged pulley extensions while you are standing activates your stabilizing muscles of the hips, knees and ankles as well as your core. Place an ankle attachment on your right ankle. Face the opposite direction of the pulley. Put the stool on your left side for you to hold as you do this exercise. Step a few inches from the machine, bend your right knee and your right hip to form 90-degrees at the hip. Keep this angle at your hip while you extend your knee, holding for three seconds then return to starting position. Repeat for 10 to 12 reps switching legs every set. Complete for three rounds of three sets per leg.
Standing Straight-leg Raises
This exercise strengthens your quad muscles at both the knee joint and the hip joint. You also work your hip flexor muscles during this exercise. Stand near an immovable post, placing your feet together. Keeping your right leg straight, point the toes of your right foot lifting your entire leg up until it is parallel to the floor. Hold your leg at the top for three seconds. Lower your leg until your pointed toes touch the floor. Repeat for 10 to 12 reps per set. Alternate legs for three sets each leg. Do not use ankle weights for this exercise as it will strain the ligaments on the inside of your knee.
References
- ACSM: Anterior Knee Pain in Exercising Individuals
- "Personal Trainer Manual"; American Council on Exercise; 1997
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