Knee strengthening exercises can range from tightening and holding your leg muscles, to squatting with a great deal of weight. Proper technique and progression will allow you to safely strengthen, decreasing your risk, or allowing you to effectively recover from a knee injury. Work up to three sets of 10 repetitions for each exercise, increasing resistance with weights or tension bands as you are able. Repeat each exercise with the opposite leg.
Lying
When strengthening in a lying position you get the benefit of your leg and gravity as natural resistance during motion. Begin by lying on your back. Bend your left knee and rest your foot on the floor. It should be about even with the knee on your straight right leg. Tighten your right leg, and slowly lift it until your upper legs are parallel. Lower, relax and repeat.
Roll onto your left side. Keep your hips stacked, so that they are not rolling to the front or back. Tighten your right leg and lift slowly toward the ceiling. Maintain your position so that you are not lifting your leg forward. Lower, relax and repeat.
Move to your stomach. Keeping your chest on the floor so that you don't stress your low back, lift your right leg behind you toward the ceiling. Lower and relax.
Lie on your right side. Place your left foot in front of your right knee, with your foot on the floor. Slowly lift your right leg to the inside toward the ceiling. Lower, relax and repeat.
Sitting
Begin by sitting with your leg straight out in front of you. Roll a towel under your right knee. Tighten the front of your leg, and lift your heel off the floor. Straighten completely and then slowly lower. Move to the edge of a bed or to a chair. Sit with both feet on the floor and your legs bent to 90 degrees. Straighten your right leg until it is parallel to the floor. Slowly lower and relax.
Standing
With the following exercises you may progress from both legs to single leg. With single leg exercises, make sure to begin by stabilizing yourself with your hand, using the back of a chair, or the wall. As your strength and balance increases, try to balance while performing the exercise. Begin with your feet together and shoulder width apart. Slowly squat until your knees are bent to about 30 degrees and stand back up.
Move so that your back is against a wall. Your heels should be about one to two foot lengths from the wall. Bend your knees, slowly sliding down the wall. Avoid going deeper than 90 degrees of knee flexion. Hold this position as long as you are able. Stand back up, rest and repeat.
Member Comments