Your knee consists of three bones: the tibia, femur and patella. The knee is primarily controlled by your quadriceps, located on the front of your thigh, and your hamstrings which are located to the rear. These muscles, along with the cruciate and collateral ligaments, allow your knee to bend and straighten. Regular strength training can help keep your knees in good working order -- and there are a number of exercises you can perform that will strengthen your knee joint and the associated muscles and ligaments.
Leg Extensions
Leg extensions are performed using a strength training machine found in most gyms. This exercise targets your quadriceps with a special emphasis on your vastus medialis muscle which is responsible for the correct alignment of your patella. Sit on the leg extension machine and adjust the back rest so that your knees are aligned with the machine's pivot point. Place your ankles behind the leg restrains. Keep your neck and shoulders relaxed and use your thigh muscles to raise the weight. Do not kick the weight up but extend your legs slowly to keep the tension on your thigh muscles. Pause at full knee extension for a second before you return to the starting position.
One Legged Standing
Your knee joint is a hinge joint that flexes and extends but it also has the capacity to flex laterally and rotate slightly. Too much lateral or rotational movement can be detrimental to the health of your knee. One legged standing helps develop stability in your knee joint. Stand with your feet together and your hands by your sides. Shift your weight over onto one leg. Lift your foot off the ground and bend your knee so your shin is parallel to the floor and your knees are close together. Hold this position for 30 seconds or more. Change legs and repeat the exercise. As you become more proficient at this exercise, raise and lower your arms and close your eyes to further challenge your balance. This exercise is best performed barefooted.
Squats
Weighted squats are a very effective lower body strengthening exercise while bodyweight squats are a great way to keep your knees healthy. Squatting is one of the so-called primal movements. Sitting down, standing up, climbing stairs and getting in and out your car are all examples of squats in action. To perform a squat, stand with your feet shoulder-width apart and your hands by your sides. Lift your chest and arch your lower back slightly. Push your hips back, bend your knees and squat down as far as feels comfortable. Push down through your heels and drive up and out of the squat position. You can make this exercise more demanding by holding weights in your hands, across your chest or on your shoulders.
Lunges
Lunges develop the muscles at the front and rear of your thighs, your hips and also improve knee stability and balance. Lunges can be performed as a bodyweight-only exercise or while holding weights. Stand with your feet together, lift your chest and slightly arch your lower back. Take a large step forward, bend your legs and lower your rear knee to within an inch of the floor. Drive off your front leg and spring back up into the starting position. Immediately perform another repetition leading with your opposite leg. Continue alternating legs for the duration of your set.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Essentials of Exercise Physiology"; Frank I. Katch, William D. McArdle, and Victor L. Katch; 2000
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