Weak leg muscles are a leading cause of knee injuries, says MayoClinic.com. While it may be impossible to prevent knee injuries, you can minimize your risk by strengthening your legs, using proper technique when exercising and avoiding high-impact activities. Invest in supportive footwear and choose exercises that strengthen your leg muscles without putting too much pressure on the knee joint.
Leg Press
Your hamstrings and quadriceps along your upper leg both help support the knee. The leg press works both muscles, as well as your glutes and calves, without putting as much pressure on the knee as traditional squats. Sit at the machine with your feet shoulder-width apart on the foot pad, and adjust the bench so that your knees make a 90-degree angle. Get into the starting position by pushing your torso away from the platform until your legs are fully extended but not locked. Inhale as you bend your knees, lowering your body until your knees are at a 90-degree angle. Exhale as you return to the starting position. Always keep your knees pointed in the same direction as your toes, and don't bend your knees past 90 degrees.
Leg Extension
The leg extension is an isolation exercise targeting your quadriceps. You may perform the movement with both legs at once or one leg at a time if you are recovering from a knee injury and require less weight for one leg. Sit at the leg extension machine, and place your ankles under the foot pads. Point your toes toward the ceiling. Adjust the starting position of the machine so that your knee bends at a 90-degree angle. Any more of a bend puts stress on your knee joint. Contract your quadriceps to raise your legs in front of you, keeping your toes pulled in toward your shin. Hold briefly and slowly return to the starting position.
Hamstring Curl
The hamstring curl works the hamstring muscles along the backs of your legs. Sit at the machine and place your ankles on top of the foot pad. Adjust the starting position of the machine so your legs are extended in front of you. Lower the knee bar until it sits snugly against your lower thighs. Exhale while pulling the ankle bar down as far as you can. Hold at the bottom of the motion, and slowly return to the starting position. Alternatively, perform the exercise on a lying curl machine by lying on your stomach while gripping the hand holds. Place your ankles under the foot pads, and curl the pads toward your glutes.
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