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5 Exercises to Strengthen Your Knees

Posted by InterHealth Nutraceuticals on Mon, Apr 20, 2015 @ 09:48 AM

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Having strong, healthy knees is the foundation of physical fitness. These exercises will strengthen your knees and the leg muscles connecting to the knees, making daily physical activity much easier. Devote some time to strengthen your knees, and you’ll be glad you did!

  1. Leg Extensions. Stand with one hand on a chair, table, or wall for balance. Lift the opposite leg of the stabilizing hand high enough to bend your knee without your foot touching the ground. Proceed to bend your knee slowly, and then straighten. Do three sets of 10 on each side, with a short rest in-between sets.

  1. Wall Sits. Sit against a wall with your legs at a 45-degree angle. Please note that this exercise is often depicted at a 90-degree angle, which we don’t recommend due to the strain it put on the knees. Check your posture, making sure your back is neither arching or flattening, and also that your knees are either directly above or behind your toes. Do three sets of 1-minute holds with a brief rest in-between sets.

  1. Leg Lifts. Lay on a mat or carpeted floor with your hands at your sides. Lift both legs a few inches off the ground and hold for 10 seconds. Make sure your legs stay straight and that you are engaging your core to protect your back. Do five sets of 10-second holds.

  1. Leg Raises. This exercise also starts with you lying down on your back. Bend one knee while keeping the foot on the floor and keep the other leg straight. Raise the straight leg about a foot off the ground, holding for 10 seconds. Do five sets of the holds with each leg.

  1. Side Leg Lifts. Roll onto your right side, keeping both legs straight as you support your head with your right hand. Raise your left leg as high as is comfortable then lower. Do three sets of 10 before rolling over to your left side and repeating, lifting your right leg in the exercise.

After several sessions of knee exercises, you can get even more out of each exercise by adding small leg weights. In the case of the wall sits, you can hold a 5-10 pound weight during the exercise to get more out of the exercise. Additionally, taking a UC-II® supplement to keep your joints in great health is highly recommended as it has been shown to increase mobility, flexibility, and joint comfort. Keep up the good work!

Tags: Joint Comfort, Fitness

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