The patella is a triangular-shaped bone or shield that protects the spot where your leg bones meet. The patella slides along a track in your femur, which allows the patella to move as you bend and flex your knee. Unfortunately, the patella can come off the track, causing pain, crunching sounds and a breakdown of the cartilage beneath the patella. Stabilize the patella by strengthening your quadriceps, hamstrings and gluteal muscles, which all support the knee.
Step Ups
Work your quadriceps in the front of your thigh, the gluteal muscles in your buttocks and the hamstrings in the back of your thighs with step ups. Stand in front of a low exercise platform and step up onto the surface with your right leg. Let your left leg dangle behind you. Step back down onto the floor. Then step up onto the platform with your left leg, letting your right leg dangle behind you. Do two sets of 10 repetitions for each leg.
Bridges
Bridges strengthen your hamstrings, gluteals and abdominal muscles. Lie on the floor on your back with your legs slightly apart. Keep your arms on the floor with your palms down and raise your buttocks into the air. Try to form a straight line from your shoulders to your knees. Hold the position a few seconds, then lower your back to the floor. Do two sets of 10 repetitions. For an extra challenge, lift your hips into the air, then raise up onto your toes for a few seconds.
Lunges
Lunges strengthen your hamstrings and gluteal muscles. Do these only if your knees are in good shape, otherwise you may put too much pressure on an injured knee. Stand up straight and step your right leg out in front of you about two feet. Now slowly lower your body onto your right leg so that your thigh and shin form a 90-degree angle. Make sure your foot is straight and your knee is not leaning over your foot. Do two sets of 10 repetitions on each leg.
Weighted Leg Lifts
Turn average leg lifts into super quadriceps strengtheners by wearing ankle weights. Start with 2 or 3 lb. weights, then work your way up to wearing 5 lb. weights. Strengthen your quadriceps by lying, standing or sitting and lifting one leg straight in front of you. Hold the position a few seconds, then lower your leg. Repeat the lift on the other leg. Do two sets of 10 repetitions on each leg.
