Athletes often engage in rigorous sports that force them to bend at the knees, whether to jump, make a tackle or perform a double rotation. Through a combination of stretches, isometric exercises and range of motion exercises, it is possible to improve the bend and flexibility of your knees.
Knee Stretches
Knee stretches increase flexibility and mprove your range of motion during athletic situations. While the knee itself is a joint, the muscles that are employed during knee stretches are the ones that surround the knee. As a result, performing hamstring and calf stretches will help improve flexibility in your knee. To perform a basic hamstring stretch, sit down on the ground with your right leg extended and left foot touching your inner right thigh. From here, lean forward, attempting to grab the toe of your right foot with your right hand. Hold for 10 seconds. Repeat with both legs until fatigued.
Squats
Squats are designed to improve the range of motion in your knees as well as strengthen your core muscles. Squats can either be performed with your own body weight or with barbells for additional strength training. To perform a basic squat, stand directly in front of a wall with your back flush against the wall and your legs straight. From here, bend at the knees, lowering yourself down until your thighs are perpendicular with the ground. Hold for several seconds before moving back up. Repeat until fatigued.
Knee Resistance Exercises
Knee resistance exercises will help you strengthen your knees while improving your ability to bend your knees during basic physical activity. Knee resistance exercises range from resistance band exercises to leg extension exercises. To perform a knee bend resistance exercise, sit down in a chair with your knees bent and feet flat on the floor. With one end of a resistance band in each hand, wrap the band directly around your knee. From here, lift your knee up and into the band, pushing up against the resistance and holding for five seconds. Repeat with both knees until fatigued.
Plyometric Exercises
Plyometric exercises will help improve your knees ability to bend as well as the quickness with which you can bend your knees. To perform a basic plyometric exercise, place a stool or low step directly to your right. With your knees bent and feet together, jump over the step and to the right side of the step. Quickly jump back and forth between these two position, keeping your knees bent the entire time. As you improve, increase the depth of your knee bend as you jump.
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