Every time you exercise the muscles above and below the knee, you exercise the knee joints as well. By strengthening these muscles, you will keep your knee joints strong and reduce the chances of future injury. The main muscles that support the knees are the quadriceps, hamstrings and gastrocnemius. Use your body weight and machines to strengthen these muscles.
Extensions
Extensions zero in on the quadriceps, which are located directly above the knee on the thighs. If you have preexisting knee pain, perform this exercise while sitting in a chair with your feet planted on the floor. In a steady motion, extend one leg straight out in front of you and slowly lower it down. Repeat. Feel your quads engaging when you do this. If you do not have any issues, use a leg extension machine. To perform this exercise, sit on the seat and lean against the backrest. Hook your feet under the padded lever arm. Steadily lift it up by straightening your legs and slowly lower it back down. With both exercises, do not lock your knees when you extend your lower legs.
Leg Curls
Leg curls are the opposite of leg extensions, and they work the hamstrings, which are on the back of the thighs. If you have an existing knee problem, lie flat on your stomach on the floor with your legs straight behind you. Steadily bend your right knee and move your heel toward your butt. Slowly lower it down and repeat for a set of reps. Switch sides and perform the same steps. If you have no existing problems, execute this exercise on a lying leg curl machine. Get into the same position as you would on the floor, except hook your lower shins under the padded lever arm. Now bend your knees and move your heels toward your butt. This exercise works the hamstrings and the gastrocnemius, which is the large calf muscle below the knee.
Bootstrappers
Bootstrappers are body-resistance exercises that simultaneously work the hamstrings, quads and calves. After placing your hands on the floor, place your feet hip-width apart behind you and lift your hips high in the air. Your arms, legs and back should be straight at this point, and your body should be at an angle. Slowly bend your knees and lower your butt down to your heels. When doing this, stop your shins about an inch from the floor. Steadily lift yourself back up and repeat.
Chair Pose
The chair pose is a yoga exercise that works your knees isometrically. An isometric contraction involves no repetitive movement. Start the chair pose from a standing position with your feet together and arms raised straight above your head. Keeping your back straight and core tight, lower yourself down by bending your knees. Your goal is to get your thighs parallel to the floor. Go only as far as possible. Hold this position until you feel fatigued and slowly stand back up.
Calf Raises
Calf raises target the gastrocnemius, and you perform them from a standing position with your feet hip-width apart. Keeping your legs and back straight, lift up onto your toe tips and hold for a full second. Slowly lower yourself down and repeat. For a variation, rise up on one foot at a time. Place one hand on a table or wall for balance, if necessary.
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