Whether you have been injured and are undergoing physiotherapy or you're an athlete looking for ways to prevent knee trouble, knee stabilizing exercises can help. Strengthening the muscles surrounding your knee joint is important to take some of the load off during your athletic or daily activities, or to regain your knee strength after surgery or injury. Consult your physiotherapist or doctor before you try knee stability exercises.
Hamstring Curls
Your hamstrings that run down the back of your thighs are used for bending the knee. They help keep it stable. Lie on your stomach and place your left foot on top of your right. Slowly bend your right leg and provide resistance with your left. Hold for a 10 count, and do three sets on each leg. Alternately, you could perform lying hamstring curls with light weight on the hamstring curl machine at the gym.
On-Your- Back Leg Lifts
Leg lifts are an effective exercise for the quadriceps. Lying on your back, bend your right leg to about 90 degrees and leave your foot on the floor or table. Slowly lift your straight left leg until it's around the level of your right knee. Hold it for three seconds and do 10 on each leg, according to BigKneePain.com.
Leg Extension with Band or Machine
Leg extensions work the tear drop-shaped muscles in your quadriceps, just above your knee. Sit on a chair and tie one end of an exercise band around a leg of the chair, and one around your ankle. Slowly extend your leg in front of you, then lower it back down, according to PhysioAdvisor.com. You can also use a leg extension machine at the gym. Do three sets of 10 repetitions.
Across-the-Floor Lunges
Lunges strengthen your quadriceps, hamstrings and buttocks. To lunge across the floor, stand straight and place your hands on your hips. Step out with your right leg, and lunge forward until your thigh is parallel to the floor. Your back should be straight and you should be on the ball of your left foot. Pause for a moment, then step through with your left leg in the same fashion. Continue to walk the length of the room.
Exercise Ball Squats
Squats are a powerful quadriceps builder. Using an exercise ball forces you to use different stabilizer muscles and make more controlled movements. Stand close to a wall and place an exercise ball between your back and the wall. Place your hands on your hips, then slowly squat to about parallel and back up again. Perform three sets of 10 repetitions.
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