Knee bend exercises are designed to help improve range of motion and flexibility in your knee joints and muscles. While many knee bend exercises require the assistance of gym equipment, it is possible to perform numerous exercises at home with basic household items. Knee bend exercises can help reduce your chances of getting injured while engaging in sports or other physically stressful activities.
Bent-Leg Raises
These bent-leg raises are designed to develop your inner thigh muscles, relieving the tension put on your knee by the outer thigh muscle. Bring a chair to the center of a room and sit down. Keep one knee bent while extending your other knee. Keep your leg straight for one minute before relaxing. After resting for 10 seconds or more, extend your leg out again, but this time bend it down to a 45-degree angle. Hold this position for 30 seconds before relaxing. Repeat this exercise with both legs until fatigued. The Walking Site recommends adding ankle weights to increase the difficulty of this exercise.
Deep Knee Bends
Deep knee bends can help strengthen your knees as well as your entire lower body. Stand with your back straight and legs shoulders-width apart. While in this position, look straight ahead and fully extend your arms forward so that they are even with your shoulder height. While in this position, slowly bend down, with your back straight and head facing forward. Continue to bend until your hamstrings connect with your calves. From this point, slowly rise back to your starting position.
Basic Knee Bend
This basic knee bend exercise will improve flexibility as well as prevent stiffness in your legs and joints. Sit on the ground with both of your legs extended. Your back should be straight and abdomen tight before performing this exercise. Take your left leg and slowly bend it until you feel a stretch in your quad and hamstring. From here, reach out with your arms and bring your knee toward your chest. Your arms should be pulling from your ankle while performing this stretch. Hold this position for 10 seconds before releasing. Repeat with other leg.
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