The muscles that stabilize the knee include the quadriceps, hamstrings and calves. The quads stabilize the knee from the front, the hamstrings stabilize the back of the knee and the gastrocnemius muscle of the calf stabilizes the sides of the knee. Exercises that strengthen these muscles of the legs will improve stability in your knee joints.
One Leg Hack Squats
The one leg hack squat exercise targets the quadricep muscles on the front of the thigh. The quad muscles include the rectus femoris, vastus medialis, vastus laterali and vastus intermedialis. To perform the one leg hack squat exercise, sit on a hack squat machine and place your right foot flat on the foot pad. Hold your right leg straight and bend your left knee to position your leg behind you. Put your shoulders against the shoulder pads and grasp the handles near the shoulder pads. This is the starting position. Next, bend your right knee to lower your body toward the foot platform. Extend your left leg straight in the air in front of you as you bend your right knee. Return to the starting position. Complete one set of the desired number of reps and then switch legs and repeat.
Pay close attention to the position of your knee during one leg hack squats to ensure that your knee stays centered over your ankle and does not collapse inwards.
Bridges
The bridge exercise strengthens the hamstring muscles. These muscles include the semimembranosus, semitendinosus and biceps femoris and are located on the back of your thigh. The glute muscles of the buttocks work too. Lie face up on the floor to perform the bridge exercise. Put your feet hip width apart on the floor with your knee bent. Extend your arms straight on the floor next to your sides and grab hold of your ankles. Then, squeeze your glutes and hamstrings as you lift your hips but not your shoulders toward the ceiling. Do not let your knees fall inward or outward. Drop your hips to the floor to complete one bridge. Perform the desired amount of reps.
One Leg Calf Raises
The calf raise targets the gastrocnemius muscles of the lower legs. The gastrocnemius muscle supports the knee during dynamic movements such as knee flexion that occurs when running. Stand on a staircase to do calf raises. Hang your right heel off the back of a stair and hold onto the railing or a wall for balance. Stand with your weight on your right foot and lift your left foot into the air, holding it next to your right ankle. Then, lift onto the tip toes of your right foot. Lower your right heel back down off the edge of the stair. Do a set on your right leg and then repeat on your left.
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