Quad Exercises For Your Knees

Your quadriceps, located on the top front portion of your legs, consist of your vastus lateralis, rectus femoris and vastus medialis. Your quads extend your knee and aid in jumping, squatting, walking and running. Strengthening your quadriceps may help alleviate pressure on your knees, reduce knee pain and improve your ability to engage in physical activity.

Significance

Quad exercises may reduce pain related to patellofemoral syndrome, a condition that causes discomfort and pain in or under your knee cap and surrounding areas. Exercising and strengthening your quads may also alleviate pain due to knee arthritis, improve your joint range of motion and increase mobility in your knee region. Strong quads help support your knees and protect them from injury.

Considerations

Undergoing a medical evaluation before starting quad exercises will help prevent exercise-related injuries and ensure that you do beneficial, rather than harmful, exercises. For example, you may require arthroscopic surgery in your knee if you have torn cartilage; exercising may increase your pain or aggravate your condition. FamilyDoctor.org recommends icing your knee for 10 to 20 minutes after physical activity to reduce pain and prevent post-exercise inflammation.

Wall Squats

Wall squats strengthen your quadriceps while allowing you to determine the amount of resistance and pressure you place on your knees. Standing with your back against a wall, position your feet 24 inches in front of you, knees stacked over your ankles. Slide down the wall, lowering your hips toward the floor and stop when your thighs are parallel to the floor. Stop lowering if you feel pain or discomfort and modify your end point so that you feel no pain. Push up through your heels, return to standing and repeat. Perform eight to 10 repetitions.

Isometric Quad-Strengthening Exercise

The isometric quad-strengthening exercise builds muscles above your knees without changing your muscular length or joint angle. Lie face-up on a mat and rest your legs on the floor. Bend your left knee and place your left foot on the ground. Pointing your right foot's toes toward the ceiling, squeeze your right quad, the muscle directly above your knees. Hold for 20 seconds, relax and repeat five to 10 times. Switch legs' positioning and do the same with your left quad.

Straight Leg Lift

The straight leg lift builds quad strength. Assume the same position as you did during the isometric quad-strengthening exercise. Slowly lift your right leg six inches and hold for 10 seconds. Lower and repeat five to 10 times. Do the same with your left leg. Wearing ankle weights increases the intensity of this exercise and will help you build stronger quads after establishing a strength base.