The knee is the largest and one of the most complex joints in the body. The knee joint connects your femur and tibia, and contains four ligament groups that connect these bones and stabilize the knee joints. The quadriceps, hamstrings and calf muscles facilitate movement, extension and flexion of the knees. The knee bears the weight of the body and is highly susceptible to injury. Strengthening the ligaments and muscles that work synergistically with the knee joint reduces stress on this weight-bearing joint, promotes range of motion and mobility, and can reduce injury risk.
Single-Leg Dip
Step 1
Strengthen your quadricep and hamstring muscles by performing a single-leg dip. The quadricep muscles are located in the front of your thighs, originating in the hips and inserting at the tibia. This group of four muscles is responsible for extension of the knee and flexion at the hip. The hamstrings sit at the posterior of your thigh, originate at the femur and insert at the tibia. The muscle group is responsible for internal rotation, external rotation and flexion of the knee.
Step 2
Place a chair on either side of you and hold the back of each chair to maintain balance.
Step 3
Lift your right leg off the floor and bring it slightly in front of you. Shift your body weight onto your left leg.
Step 4
Bend your left knee and slowly lower it a few inches, ensuring that your right knee remains straight.
Step 5
Hold this position for five seconds and return to the starting position.
Step 6
Straighten your left knee in a controlled manner. Perform the exercise with the other leg. Do one set of 10 repetitions daily.
Heel Slide
Step 1
Strengthen your quadriceps muscles and promote flexion, extension and pain-free range of motion in your knees and hips by performing this exercise.
Step 2
Lie supine or backward on a flat surface. Extend both legs forward and place your arms at your sides.
Step 3
Contract your quadriceps muscles, and while ensuring that the heels of your feet remain in contact with the floor, slowly bend your knees and slide your heels toward your buttocks.
Step 4
Hold for 10 seconds at the apex of this controlled movement.
Step 5
Return your legs to the starting position by slowly extending your knees. Perform one set 10 repetitions twice daily.
Leg Curl
Step 1
Promote flexion, internal and external rotation at the knee, extension at the hip and strengthen your hamstrings with this exercise.
Step 2
Lie face down at the leg curl machine. Your chest should be flat on the machine, with the pad of the lever at the base of your calf muscles.
Step 3
Grab the handgrips on the sides of the machine and extend your legs behind you. Ensure that your torso remains flat on the bench as you prepare to execute a leg curl.
Step 4
Contract your hamstring muscles and curl your legs up as far as possible. Make sure your hips and upper legs remain on the bench.
Step 5
Squeeze at the apex of this movement and hold for one second. Relax and return your legs to the starting position.
Step 6
Perform two sets of 10 repetitions once daily.
Straight Leg Lift
Step 1
Strengthen your quadriceps muscles and promote extension at the knee joint.
Step 2
Sit against a wall and bend your right leg.
Step 3
Straighten your left leg and slowly lift it straight off the floor.
Step 4
Hold this position for one second. Lower your left leg to the starting position.
Step 5
Perform one set of 10 repetitions with each leg.
Tips and Warnings
- Stretch properly before starting a knee-strengthening exercise. Stop performing any of these exercise if you experience extreme or an usual amount of pain.
- Do not allow the knee of your supporting leg to move past your toes while performing a single-leg dip. Do not allow your upper legs and hips to come off the bench when doing a leg curl.
Things You'll Need
- Leg curl machine
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