Exercises for the knees to the elbows involve multiple joint movements, which in turn works many major muscles in the body. The benefits of these exercises far exceed a better aesthetic appearance. According to the American Council on Exercise, strength training helps improve bone strength, resting metabolic rate and daily functional performance. When doing exercises, you have the option of using fitness equipment and body weight. The key is to execute proper form.
Sumo Squat and Curl
A sumo squat and curl is a compound exercise that involves the knees, hips and elbows all at the same time. The main muscles targeted are the glutes, quadriceps, hamstrings and biceps. Stand with your feet in a wide stance, toes turned out at an angle and dumbbells held straight down in front of your body with palms facing forward. Slowly lower yourself by bending your knees and stop when your thighs are parallel with the floor. Rise in a steady motion and bend your elbows to lift the weights. Once you are upright and your palms are facing your chest, hold for a second. Lower the weights back down and repeat.
Split Squat
This is a variation to a regular squat and it is often referred to as a lunge. This exercise involves the knees and hips, and works the quads, glutes, hamstrings and abs. Stand with your feet in a staggered position and hold a barbell across your upper back. Keeping your abs tight, lower yourself down by bending both knees and stop when your front thigh parallels the floor. Stop your back knee about an inch above the floor. Steadily rise back up, repeat for a set of reps and switch sides.
Good Morning
This is a barbell exercise that involves the hips and knees. The main muscles that get worked are the hamstrings, glutes and erector spinae, which run down the back of the spine. To begin, hold the bar across your upper back and stand with your feet about shoulder-width apart. Keeping a slight bend in your knees, bend forward at the hips and lower your torso toward the floor. Once your upper body is about parallel to the floor, rise back up and repeat.
Triceps Kickbacks
Triceps kickbacks involve the elbows and they work the triceps found on the back of the upper arms. To begin, kneel on weight bench with your left knee and place your right foot flat on the floor. While holding a dumbbell in your right hand, place your left hand on the front of the bench and level your torso to the floor. Lift your arm up to your side and bend your elbow so your upper arm is parallel with the floor, and let the weight hang straight down. Steadily push the weight behind your body until your arm is fully extended. Hold for a second, slowly lower the weight and repeat. When doing this exercise, keep your upper arm still.
Double Crunches
Double crunches involve the knees, hips and elbows, and they work the abdominals. To begin, lie on your back with your hands on the sides of your head, legs lifted and knees bent. Steadily move your knees in toward your chest as you move your torso forward. Try to touch your elbows to your knees and hold for a second. Slowly lower yourself back to the starting position and repeat.
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