Standing Exercises For The Knee

The hamstrings on the back of your thighs and the quadriceps, or quads, on the front are two of the primary muscle groups that cross your knees, facilitating knee flexion and extension ranges of motion, respectively. Performing standing exercises that target the hamstrings and quadriceps helps them effectively stabilize the knee joints and thus minimizes your risk for acquiring painful conditions or suffering injuries. Consult your doctor if any exercise causes abnormal discomfort.

Hamstrings Stretch

The hamstrings stretch targets all three of the muscles in the group. Stand upright with your feet hip-width apart and your left foot about 12 inches in front of your right foot. Keeping your knees locked, bend forward and reach toward the toes on your left foot with both hands until you feel a gentle stretch through the hamstrings. Hold this position for five to 10 deep breaths, deepening the stretch slightly with each exhalation. Repeat the exercise with your right foot forward.

Quadriceps Stretch

The quadriceps muscles work together to extend your knees. Stretching the quads involves flexing your knee joints as far as possible. Stand in front of and face away from a waist-high bench, chair or table. Flex your left knee and place the top of your foot on top of the surface, then flex your right knee to lower your body until you feel gentle tension through the quads in your left leg. Hold for 10 to 30 seconds, then switch legs.

Hamstrings Curl

Perform the hamstrings curl exercise with a resistance band or on a weight machine to strengthen the hamstrings muscle group. Attach one end of the band to a sturdy object near the floor and tie the other end around your left ankle. Stand facing the object and back away from it until the band is taut, then position your feet about 6 inches apart with your toes even. Flex your left knee to stretch the band, then lower slowly and repeat. Perform the exercise with your right leg as well. Have a partner help you maintain balance if necessary.

Isometric Quadriceps Exercise

Contracting the quadriceps isometrically from a standing position helps strengthen the quads without extending and flexing your knees repeatedly. The isometric quadriceps exercise is particularly effective if moving your knees causes pain. Stand with your feet about hip-width apart and your toes pointed forward. Contract your quads to lock your knees as tight as possible and hold for at least five seconds, then relax briefly and repeat. Gradually increase the intensity of the muscle contractions and the amount of time you hold each repetition. Breathe as normally as possible as you perform the exercise.