Fitness 2022

10 exercises to strengthen the knee

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10 exercises to strengthen the knee
10 exercises to strengthen the knee
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Knee strengthening exercises are a great option to improve muscle strength and endurance and knee stability, which are important to increase shock absorption and avoid joint stress, protecting knee structures wear, such as meniscus, bone, ligaments and cartilage.

These exercises to strengthen the knees can be indicated in case of he althy people, who wish to practice some physical activity, such as running, but also serve to combat the pain caused by arthritis, arthrosis and rheumatism, for a better strengthening muscle due to cartilage wear.

The exercises to strengthen the knee should be guided by a physical educator or physical therapist, depending on the needs and goals of each person individually, as they may vary, especially when there is or is not a knee injury.See the main causes of knee injuries.

How to do knee strengthening exercises

To do knee strengthening exercises, it is important to warm up before starting the exercises, to improve muscle performance, activate circulation and prevent injuries. A good warm-up option is to take a brisk 2-minute walk, ride a stationary bike for 5 minutes, or do 15-20 calf raises.

Some exercise options to strengthen the knee are:

1. Bridge

  • Lie on your back, with your arms in line with your body;
  • Bend your knees and place your feet on the floor with your heels in line with your knee;
  • Squeeze your abs and glutes and lift your hips off the floor until your body forms a straight line from your knees to your head;
  • Hold this position for 5 to 10 seconds and slowly lower your hips. You can do 2 sets of 8 to 10 repetitions each.

2. Leg extension in the air

  • Lie on your back with your arms extended by your sides;
  • Bending one leg with the foot flat on the floor. The other leg should be straight;
  • Raise the straight leg, keeping the knee straight and the toes pointing up;
  • Lower the leg and repeat the movement 10 times. You can do 2 sets of 10 repetitions with each leg, giving an interval of 30 seconds between each set.

3. Leg extension in 3 supports

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  • Get on all fours, with knees hip-width apart and arms straight in line with your shoulders;
  • Raise one foot towards the ceiling, keeping the knee bent. Care must be taken not to arch the back, which should always be straight;
  • Return the leg to the starting position;
  • Repeat this movement 10 times for each leg, doing 2 sets. One option to make the exercise difficult is to make short movements, keeping the leg always on top, without returning to the starting position.

4. Free Squat

  • Standing, feet apart, shoulder-width apart. The back should always be straight and the abdomen contracted;
  • Go down slowly bending your knees, leaning your torso slightly forward and pushing your buttocks far back, as if you were going to sit on an invisible chair;
  • Drop down until your knees are at a 90 degree angle and do not go beyond your toes;
  • Back to starting position;
  • Do 2 to 3 sets of 20 repetitions with 1 minute rest between sets.

5. Squeeze ball between knees

  • Lie on your back;
  • Bend your knees keeping them bent and slightly apart. The feet should be flat on the floor with the heels in line with the knee;
  • Place a medium-sized ball between your knees;
  • Squeeze the ball between your knees 10 times in a row;
  • Repeat this exercise 10 times for a total of 100 grips, but with rests every 10 reps.

6. Isometric Squat

  • Support your back against a wall, separate your legs shoulder-width apart;
  • Bend your knees and lower yourself towards the floor, as if you were going to sit on a chair, forming a 90 degree angle;
  • Stay in this position for 45 to 60 seconds and return to the starting position;
  • Repeat this series 3 times, with a 1-minute rest between each.

7. I sink

  • Standing, keep your feet in line with your shoulders. The back should always be straight and the abdomen contracted;
  • With one leg, step forward;
  • Bend the knee of the front and back leg at the same time, slowly lowering until the back knee touches the floor. It is important that the back knee forms a 90 degree angle with the torso;
  • Back to starting position;
  • Do 2 to 3 sets of 10 repetitions, for each leg, with 1 minute rest between sets.

8. Stiff

  • Standing, feet apart, hip-width apart;
  • Hold the dumbbells with your palms facing inwards, shoulder-width apart;
  • Bend your knees slightly;
  • Bend your torso forward slightly, pushing your hips back slightly and keeping your back straight and abdomen contracted;
  • Hands should descend in line with the legs, with straight arms;
  • Back to starting position;
  • Do 2 sets of 10 repetitions with 1 minute rest between sets.

9. Leg extension

  • Sit in a chair, keeping your back and head straight;
  • With your feet on the floor, spread your legs hip-width apart;
  • Squeeze your thigh muscles and straighten one leg, raising it to hip height. Toe pointing up;
  • Back to starting position;
  • Do 2 to 3 sets of 10 repetitions for each leg.

10. Hamstring Flexion

  • Standing, feet apart, hip-width apart, keeping your back straight. You can support your hand on a chair or a wall;
  • Stand on one leg and bend the other back, lifting the heel towards the ceiling;
  • Hold this position for 5 to 10 seconds and return to the starting position;
  • Do 2 to 3 sets of 10 repetitions for each leg.

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