Strengthening the muscles surrounding the lateral knee is important with regard to injury prevention and injury rehabilitation. Lateral movement is common in most sports and activities, including, tennis, soccer, football, hiking, cycling and rollerblading. Muscles supporting the lateral knee include, the biceps femoris (lateral hamstring), the vastus lateralis (lateral quad), the gastrocnemius and soleus (muscles of the calves), the peroneus longus (lower leg) and the tibialis anterior (lateral shin muscle).
Side Lunges
From a standing position, step your right foot laterally, press your hips back and bend your right knee. Keep the left leg straight. Return to the start by engaging your hips, gluts and quads. Repeat the same movement, starting with the left foot. Alternate from right to left for 16 to 24 repetitions.
Single Leg Deadlifts
Balance on your right foot. With a slight bend in the knee, reach your hand down to the outside of your foot, maintaining a flat back. Repeat eight to 12 repetitions on each side.
Curtsy Lunges
From a standing position, step your right foot behind and lateral to your left foot, bending both knees. Return to start and repeat with the left foot. Alternate legs and repeat the curtsy lunge for 16 to 24 repetitions.
Lateral Step-Ups
Start with a 12- to 18-inch step or bench and stand with your right leg at its side. Lift your right knee and step up from the side, using your abductors and hips to perform the exercise. Extend your right leg at the top and then step down to the beginning. Repeat 10 to 12 repetitions with the right leg and then switch sides.
Single Leg Squats
Stand 3 to 5 inches in front of a weight bench or chair. Balance on your right foot with your left leg extended. Bend your right knee, press your hips back and slowly sit on the bench or chair. Repeat 10 to 12 repetitions on the right leg and then switch to the left side.
Sidelong Leg Lifts
Lie on your side with legs extended and your head resting comfortably on your arms. Lift your top leg six to 12 inches by activating your quadriceps and hamstrings, keeping your knee locked. Repeat 10 to 12 repetitions with each leg.
Side Leg Lifts with a Bent Knee
Lie on your side with bottom leg extended and your top knee bent at 90 degrees. Lift your top leg 6 to 12 inches, maintaining a bent knee. Repeat 10 to 12 repetitions with each leg.
Member Comments