How to Strengthen Knee Muscles

The bones of the knee are surrounded by the quad and hamstring muscles.

You can strengthen your knee muscles and provide additional support to your knees with regular exercises that target the quadriceps and hamstrings. The quads are on the front of the knee and the hamstrings are on the back. Start with simple exercises that don't require weights, then works weights into your routine as you get stronger.

Things You'll Need

• Broom

Instructions

1. Using a broom in your hands for balance, stand straight with your shoulders and head pulled back, looking straight ahead. Place your feet shoulder-width apart. As you inhale, squat into a sitting position so that your thighs are parallel to the floor. Hold for a few seconds and slowly return to a standing position while exhaling.

2. Lie on your back and bend one leg at the knee to keep you stable. Raise your other leg straight up about six inches off the floor and hold for a few seconds. Lift your leg a little higher the next time and hold the position again. Repeat this exercise on both sides 10 times.

3. 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. Repeat the exercise but step sideways onto the stool. Make sure that you are using a low step.

4. Sit in a chair, bend your knees to 45 degrees, keep your heels on the floor and lift your toes up. Pull back from your heels but keep your heels digging into the floor. You should feel the tension in you hamstrings. Hold for five to 10 seconds, relax, then do nine more reps.

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.

References

• Arthroscopy.com: The Knee Joint
• BigKneePain.com: Knee Exercises