Most Effective Knee Strengthening Exercises at Home

I wanted to show you the most effective knee strengthening exercises that you can do at home.

Most Effective Knee Strengthening Exercises at Home

CLICK HERE to watch the video.

I had Jenna to demonstrate the exercises.

#1 – Side Lunge

Begin in a nice and upright standing position. Step one leg to the side. Stack the hip over the knee and over the foot. Bend the knee and straighten out the other leg. Go back to start position and repeat the movement to the opposite leg.

Side Lunge

Start off with 1 set of 5 reps on each side. Perform this exercise in smooth controlled movement with a good stop at the end position. When you get you out of the bottom position, you work on the glutes. The intensity can be light to moderate and it increases on how deep you go into the side lunge position.

The purpose of this exercise is to strengthen out the hips to help overcome and prevent knee pain and to strengthen out the knees in the side to side direction. When you do this exercise, you tend to shift back and that movement focus on the muscles around the knees than stressing the knee joints.

#2 – Front Lunge

Begin in a nice and upright standing position. Take a big step forward with one leg. Back leg and front leg are in 90 degrees with ankle, knee and hips. Go back to start position and repeat the movement to the opposite side.

Front Lunge

Start off with 1 set of 5 reps on each side. The first half of this exercise is quick, then you get deep into the position. Bring the knee to the floor, quick hold, then straighten out and pop out from the 90/90 position. The intensity can be light to moderate depending on how deep you go into the lunge movement.

The purpose of this exercise is to strengthen out the knee in a forward direction movement and to work on the glutes. AA strong glute and hips will help to overcome and prevent knee pain and strengthen the knee.

#3 – Step Ups

For this exercise, you can use a wobble board, a solid step, or a plyo box.

Stand in front of a step. Take a step forward with one leg, then step up the other leg. Bring the leg back down, follow with the other leg. Switch side and repeat the movement.

Step Ups

Start off with 1 set of 5 reps on each side. Perform this exercise in smooth controlled movement with a good stop at the end position. The intensity can be light to moderate. The lower the step, the lighter the intensity will be.

If you will do a bigger step with the plyo box, the intensity will be moderate and more challenging. Your knee and hip will be put through to a greater range of motion, so you work more on the muscles around the knee and you must work hard to do the exercise.

#4 – Wall Sits

Begin in a nice and upright standing position. Lean on your upper back against the wall. Slide your back down and move to about 90-degree position with the ankle, knee and hips. Legs are both hip width apart and hips, mid back and head are against the wall and hold to that position for a period of time.

Wall Sits

Start off with 1 set of 5 reps. Perform this exercise for a hold of about 5-10 seconds. The intensity can be light to moderate depending on the strength you have in the hips and in the knees. The purpose of this exercise is to work on the isometric strength of the knees and hips.

#5 – Leg Raises from Ground

Begin by sitting on the floor. Straighten the legs out. Prop your body out with your hands on the side. Lift one leg, hold it for a couple of seconds, then bring it back down. Repeat the movement with the opposite leg.

When you do this exercise, you are contracting the quads.

Leg Raises from Ground

Start off with 1 set of 3 reps on each side, then progress to 5 repetitions. Perform this exercise in smooth controlled movement with a good stop at the top position for about a second. The intensity can be light to moderate depending on the strength you have in the knees and in the hips. The purpose of this exercise is to strengthen out the knees.

Give these five exercises a go. They are effective in strengthening the knees.

If you are looking for a fast, simple, safe and effective program to eliminate your stubborn knee pain and Patellofemoral Syndrome, then check out the Patellofemoral Syndrome Solution program.

Take care!

Rick Kaselj, MS

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1 Comment

  1. Injury to medial left knee. I am 63 and trying to prepare for triathllon

    [Reply]

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    Rick Kaselj Reply:

    Hi Pat Wells! This is Muriel from EFI. May I ask what specific medial knee injury do you have? Is it a meniscal or ligamental injury? Because if it, I wouldn’t recommend the exercises for the patellofemoral syndrome as this can further aggravate the structures on the medial knee.

    However, what you can do for now, is to strengthening of the quads( like leg raises with the foot pointed towards the ceiling), the VMO (through adductor squeezes), the hamstrings, the calf (by wrapping a resistance band around the foot and pointing the foot downward). You can do each exercise for 10 times each and repeat for 1-2 sets.

    You may check out Rick’s video on meniscal injury:
    https://www.youtube.com/watch?v=GuqaHR7lcow

    I hope you find these helpful. Good luck on your next triathlon! Take care! 🙂

    [Reply]

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