The knees and calves can be problem areas especially if you are a runner or bicyclist. Doing muscle-building exercises can prevent injury and increase strength in your knees and calves. Take at least a day off in between workouts to allow for proper muscle recovery.
Lunge with a Lift
Working the knees and thighs, this exercise only requires free weights. Start by standing with your feet hip- width apart and holding dumbbells up at your shoulders. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Make sure that your knee doesn't go over your toes. Press your body weight into your right foot, straighten through your right leg, and then come to a standing position. At the same time pull your left knee forward in front of your hips and press the weights up toward the ceiling . Return to start counting as one repetition. Then do the same exercise with your left leg, counting both sides as one set. Aim for one to three sets and eight to 12 repetitions of this and all of the leg and calf exercises.
Ankle Flexion
This will work the calves and the shins and only requires a resistance band. Sit down, extending one leg out in front with a resistance band wrapped around the ball of that foot. Start by pointing your toes forward away from your body, then pull your toes toward your shins. Return to starting position for one repetition. The American Council on Exercise suggests that you keep your foot aligned with your hip and avoid bending your knee throughout the movement.
Squat with Heel Lift
This squat will work the thighs and knees, and because the heels are lifted it will also work the calves. Start with your feet twice as wide as shoulder-width apart. Your toes and knees will be turned out as you slightly lift and hold your heels off the floor. Put your arms out to your sides at shoulder height. Slowly start to squat down, keeping your knees from going over your toes. Straighten your legs to complete one repetition. Be sure to keep your knees soft and your heels lifted.
Front Squat
This front squat will isolate the work done through the knees. Stand with your feet hip-width apart and facing outward while you hold a dumbbell in each hand resting on your shoulders. The American Council on Exercise explains that next you will squat with your hips backwards to create a hinge-like movement at your knees. Lower yourself until your thighs are parallel to the floor, paying attention to your alignment. Return to starting position, extending your hips and knees by pushing your feet into the floor through your heels. Count each squat as one repetition, and repeat as recommended.
Member Comments