How to Strengthen Knee Muscles

You can strengthen your knee muscles and provide additional support to your knees with regular targeted exercises. Strong knee muscles will also protect against future knee injuries. Use the following steps to exercise and strengthen your knee muscles.

Difficulty: Moderately Easy

Instructions

1. Add Standing Squats To Your Exercise Routine
   
   Squats will help you to strengthen your leg muscles as long as you are using proper technique. To start out use a broom stick for balance. Hold your self straight with your shoulders and head pulled back. Make sure that you are not looking down at any point. Place your feet shoulder width apart. Squat down in a sitting position such that your thighs are parallel to the floor. Hold this position for a few seconds and then slowly return to a standing position while exhaling.

2. Use Straight Leg Raises to Target Your Quadriceps
   
   Lie on your back. Bend one leg at the knee and use this leg to keep you stable. Raise your other leg straight up about 6 inches off the floor and hold this position for a few seconds. Lift your leg a little higher the next time and hold position again. Repeat this exercise on both sides 10 times.

3. Use a Step to Do Lateral and Forward Step-Ups
   
   Place a step or small stool in front of you. Step forward onto the stool and then step back down. Repeat on both sides for 30 seconds at a time. Now repeat the same exercise but step sideways onto the stool. These exercises will work to strengthen the quadriceps, hamstrings and glutes in different ways. Make sure that you are using a low step. Stop the exercise if you feel discomfort.

4. Use a Chair for Seated Knee Bends
   
   Seat yourself in a chair with your feet flat on the ground. Raise one leg toward yourself until your knee is fully bent. Hold this position for a few seconds. Repeat 10 times on each side. It is fairly easy to strengthen knee muscles with consistent exercise.

Tips & Warnings

• Be consistent with exercise in order to get the maximum benefits.
• Get a checkup if you feel discomfort or pain while doing any exercises.

[godfather25]

on 10/19/2009 Great article on strengthen knee muscles.

[bellerose]

on 10/16/2009 Thanks for including several exercises for how to strength knee muscles. I try to work especially on my one knee which sometimes hurts from an old injury, but I often get bored with it. It's good to have variety. 5*

[Merriment]

on 10/16/2009 My knees do need more strengthening these days. Thanks for all of the great exercise ideas to accomplish such!

[Merriment]

on 10/16/2009 My knees do need more strengthening these days. Thanks for all of the great exercise ideas to accomplish such!

[fitnessswim]

on 10/16/2009 These are my favorite exercises for myself and my clients. Great posting!