Athletes know that strong knees are essential for optimal sports performance, but many of us may not realize the benefits that exercising our knees can have on our daily lives. Regular knee strengthening exercises can help everyone enhance their ability to perform day to day activities. Knee strengthening exercises can also benefit those suffering from knee pain.
Barbell Lunges
This exercise is performed by standing with your feet approximately shoulder width apart with one leg in front and one leg behind. A barbell is held across your shoulders behind your head and resting on your upper back. Make sure you stabilize the barbell with both hands. Make sure you keep your torso muscles tight throughout this exercise. Keep your upper body in a vertical plain with your shoulders over your hips while bending with both knees into a squatting position, advises the journal of the National Strength and Conditioning Association. Try to lower your body until the thigh of your forward leg is nearly parallel to the ground. Exhale and return to the standing starting position. This exercise may also be performed using your body weight as resistance by doing the exercise without using the barbell. It helps strengthen the ankles, thighs and glutes.
Wall Mini Squats
For those with knee pain it is recommended that this exercise be performed while supporting yourself with your back against a wall and your feet 18 to 24 inches from the wall. Experts at the McKinley Health Center at the University of Illinois say that you should lower your body by bending both knees and using your body weight as resistance for this exercise. The body should be lowered until your thighs are approximately parallel to the ground before returning to the standing position. This exercise helps strengthen the stabilizing muscles around the knee as well as the muscles of the thighs.
Leg Extensions
This exercise works the knee in the same way that machines at the gym exercise the knee, but uses only the weight of your lower leg as resistance, unless an exercise band is used to increase the strength necessary to perform the exercise. Perform knee extensions by sitting on a chair, bed or table with your legs supported at the thigh and your lower leg swinging freely. According to Physio Advisor this exercise can be performed using a resistance band tied around your ankle. The Physio Advisor specialists suggest performing three sets of 10 repetitions, if possible. This exercise strengthens the quadriceps and also helps stabilize and strengthen the knee.
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