Knees are a commonly injured joint in the body. Performing high-impact workouts or allowing the quadriceps and hamstrings to weaken can contribute to knee pain. When planning a workout, consider exercises that will both strengthen and protect the knee joints. Exercise equipment for the knees includes low-impact cardio equipment, weight machines that target the quads and hamstrings, simple items from around the home, and balance boards.
Aerobic Conditioning
Stick with low-impact machines. The best aerobic activities that strengthen the knees work the quadriceps and hamstrings muscles without putting too much stress on the knee joints themselves. The stationary bike is a good choice for strengthening your quads. Elliptical machines with varying incline settings provide a low-impact workout for both the quads and the hamstrings. Walking on a treadmill will also work the muscles that support the knees.
Weight Machines
Your local gym has several weight machines that work the muscles surrounding the knee joint. The leg press targets the quadriceps while the hamstrings stabilize. Don't let your knees extend past your toes or your hips dip below your knees in your starting posture, as this puts unnecessary pressure on your knee joints. The leg extension focuses entirely on the quadriceps. Try putting a small inflatable ball between your knees and squeezing as you lift your legs. This will trigger the hard-to-train vastus medialis, a muscle that tends to be weak in most people and really promotes knee stability. Always balance leg extensions by performing leg curls, which work the hamstrings muscle group.
Home exercise
Perform some of the best knee exercises with equipment from around your home. With a small rubber or inflated ball you can perform wall squats, which are a great closed-chain exercise for your quads. Use ankle weights and a chair to perform leg extensions, another quad exercise. Use the same ankle weights and chair to perform standing leg curls for your hamstrings. A bench or step works for step ups, a great closed-chain workout for quads, hams, and other muscle groups in the leg.
Balance Boards
Work on your proprioception. Proprioception is your awareness of where your body is in space. You know where your body parts are without looking because tiny receptors fire in your ligaments and joints when they move. Training these receptors in your knees may help prevent injuries. Balance or wobble boards are a great way to stabilize your knee joint and improve your proprioception.
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