Knee-Strengthening Exercises that are Joint-Friendly

When coming up with a fitness program to strengthen the body, we put emphasis on the major muscle groups such as the chest, core, hamstring, and quads. But many overlook the many benefits of incorporating knee exercises.

The knee is a complex joint and when strengthened, it can help you achieve any fitness goal that you want for yourself. The knees provide you support for your everyday movements which is all the more reason why you have to spend time strengthening it.

To function better in sports and fitness, you need strong knees. Since it’s a joint and not a muscle, the goal is to focus on the surrounding muscle which includes the quadriceps, hamstrings, and adductors.

Here are the top exercises that trainers recommend if you want to strengthen your knees

  1. Half Turkish Get-Up

This targets all three muscles that support your knees.

Lie on your back with your right leg and arm straight on the floor. Bend your left leg, put your foot flat on the floor, and extend your left arm towards the ceiling with a kettlebell. With your eyes on your kettlebell, sit and press on your right arm. Lift your hips into the air and press through your right palm and left foot. Do the reverse and go back to starting positions. Do 3 sets of 10 reps.

  1. Isometric Squat

Squats target the protecting muscles of the knees. The isometric version decreases the pressure on the knee joint as it works on the three surrounding muscles.

With feet wide apart, clasp your hand in front of your chest. Push hips back and bend your knees. Stop when you are parallel to the ground. Hold for 30 seconds, you should feel tension in your glutes and hamstring. Release and rest for 30 seconds. Repeat two times.

  1. Dumbbell Good Morning

This is a rockstar move that strengthens the hamstrings. This will also do wonders for your back and core with minimal pressure on the knees.

Stand with your feet apart and hold up a pair of dumbbells on your shoulders with your palms facing inward. Bend your knees slightly and hinge from the hips until the chest is parallel to the floor. Pause and go back to starting position. Do three sets with ten reps.

  1. Alternating Lunge with Bicep Curl

This exercise uses upper-body movement and creates a burn in the hamstrings and adductors.

With feet wide apart and a dumbbell on each hand, step forward on your right foot. Sink your left leg into a half-squat and try to reach the bottom. Bend the elbows to curl the weights to your shoulder. Pause and lower the dumbbells to your thighs. Return to starting position and do the same on the other leg. Do three sets with ten repetitions.

  1. Side leg lift

This is great to strengthen the glutes, adductors, outer thighs, and hips. This helps promote stability and decrease knee injury.

While lying on your right side, flex your feet on top of each other. Keep yourself stable by putting your left hand on the ground, in from of your chest. Lift your leg towards the ceiling while keeping your left foot flexed and your leg straight. Do the same on the opposite leg. Do three sets with ten reps on each leg.

  1. Isometric Quad Raise

This is a low-impact routine with low movement that is ideal for strengthening the knee joint.

Roll up a towel or anything similar and place it under the right quad just above the knee. While lying on your back, keep your legs straight and put your hands on your side. Lift your right foot while you squeeze your right quad. Hold the position for 30 seconds and do the same on the opposite leg. Do three sets with 10 reps.

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