It is essential to have strong knees [¹]. Our knees are supported by our hamstrings and other muscles that need strengthening so that our knees are protected from injury and pain. If you are already suffering from knee pain or injury and are unable to support yourself while exercising, watch this video and learn how to perform the six Seated Knee Strengthening Exercises while sitting in a chair.
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Seated Knee Strengthening Exercises
1. Hamstring Drags
Begin in an upright sitting position, with your legs shoulder-width apart and maintaining proper alignment with your head, shoulders and hips. Place your hands just above your knees and straighten one leg out in front of your body. Engage your core, then drag your heel back along the floor slowly. Return to the starting position and repeat the movement on the opposite side.
Hamstring Drags
Start with one set of 10 repetitions on each side.
2. Leg Lifts
Begin the seated knee strengthening exercises in an upright sitting position with your legs shoulder-width apart and maintaining proper alignment with your head, shoulders and hips. Straighten one leg out in front of your body. Engage your core and glutes, and then lift the same leg toward the ceiling. Lower your leg back down to return to the starting position. Repeat the movement on the opposite leg.
Leg Lifts
Start with one set of 10 repetitions on each side.
3. Cat-cow
Begin the seated knee strengthening exercises in an upright sitting position with your feet flat on the floor, maintaining proper alignment with your head, shoulders and hips. Place your hands on your knees. Contract your abdominal area, then round out your low back slowly and drop your head to your chest. Then, alternate by arching your low back and looking straight ahead. Repeat the movement.
Cat-Cow
Start with one set of 10 repetitions.
4. Side Lunge
Begin in an upright sitting position with your feet flat on the floor, maintaining proper alignment with your head, shoulders and hips. Turn your body so that you are sitting on the edge of the chair with only one half of your seat. Engage your core and extend your leg back, looking for a stretch in the front of the hip. Hold this position for 10 seconds. Relax and repeat the movement on the opposite side.
Side Lunge
Start with one set of 2 repetitions on each side, holding for 10 seconds.
5. Clam Shells
Begin in an upright sitting position with your feet flat on the floor, maintaining proper alignment with your head, shoulders and hips. Wrap the resistance tubing around your legs, just above your knees. Tighten your core, and then open your knees out to the sides while keeping your feet together. Return to the starting position and repeat the movement.
Clam Shells
Start with one set of 10 repetitions
6. Figure 4
Begin in an upright sitting position with your feet flat on the floor, maintaining proper alignment with your head, shoulders and hips. Cross your ankle over your opposite knee, hinge through your hips and bend your upper body forward. Hold this position for 10 seconds. Lower your leg down to return to the starting position. Repeat the movement on the opposite side.
Figure 4
Start with one set of 2 repetitions on each side, holding for 10 seconds.
These six knee-strengthening [²] exercises are ideal for those who have limited mobility or where performing these exercises on the floor would cause additional pain. Give them a try and see how much stronger your knees will feel.
For your guide to fixing your knee pain, check out Knee Pain Solved, here!
References
1.Amssm. (n.d.). Build Strong Knees. https://beginnertriathlete.com/cms/article-detail.asp?articleid=2852
2. Currier, D. P. (1977). Positioning for Knee Strengthening Exercises. Physical Therapy, 57(2), 148–152. https://doi.org/10.1093/ptj/57.2.148