Sports like football, tennis, and soccer involve sharp changes of direction, and quick transitions in foot position. This can take its toll on the outer knee, and raise your risk for injury. To strengthen the outer, or lateral, knee, focus on the supporting muscles. The abductors are found on the outer side of the leg, and the adductors are on the inside of the leg. Target both areas.
Multi-Planar Lunges
Multi-planar lunges work the quadriceps, as well as the gluteus medius, gluteus minimus, and tensor fascia lata, which are the abductor muscles. To perform these lunges, stand with your feet together and hands at your sides. Steadily step forward with your right foot, and lower yourself into a lunge. Keep your core tight, back straight and left knee slightly off the floor. Step back to the starting position, then lunge laterally to your right. Carefully step back to the starting position, then step out at a 45-degree angle to your right side while pivoting your left foot. Slowly lower yourself into a lunge, come back to the starting point, and repeat. After one set of repetitions, repeat with your other leg. When doing these, try to get your lunging thigh parallel to the floor.
Tube Walks
Resistance tube walks target the outer thighs and glutes. To do these, stand on a resistance tube, holding the handles with moderate resistance. Slowly lift your right foot, step laterally against the resistance of the tube, and place your foot down. Immediately, lift your left foot and bring it next to your right. Pick up you right foot and continue to step in this pattern. Once you have gone across the room, switch directions to work your other side.
For a variation, slip a fitness loop --- a rubber resistance band that looks like an extra large rubber band --- up your lower legs and perform the exercise. Either step across the room, or plant one foot on the floor and lift the other leg laterally in the air. If you do this, hold onto a chair for balance.
Quadruped Alternating Leg Lifts
Quadruped alternating leg lifts work the glutes and abductors from an all-fours position. After getting onto the floor, line your hands up with your shoulders, and knees up with your hips. Slowly extend your right leg behind your body, and lightly touch your toes to the floor. Lift your leg as high as possible, tuck your knee in toward your chest, then extend your leg out to your right and raise it as high as possible. Tuck it back in, repeat the whole movement for a set of reps, and switch sides. Fully extend your leg when you kick it behind you and to your side.
Iso Ball Squeeze
Two isometric ball squeezes strengthen the abductors and adductors. To do the abductor squeeze, stand with your right side facing a wall, and hold a stability ball against it at waist height. Carefully lift your right leg, and rest the side of your thigh against it. From this position, forcefully push in and hold until you feel fatigued. Lighten the pressure, repeat for a set of reps, and switch legs.
To do an adduction exercise, lie on your back and place your lower legs about one-third of the way down on the ball. With your knees slightly bent, apply inward force and hold until you feel fatigued.
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