Knee issues can be extremely limiting and painful, but you don’t need to let them keep you from achieving your fitness goals. There are a variety of beginner knee exercises you can use to strengthen your knees and build overall strength in your legs. After incorporating the following five exercises into your routine, you will be well on your way to stronger and healthier knees.
1. Side Leg Raises
Side leg raises are considered to be one of the best exercises for strengthening the hip muscles and ligaments surrounding the knee. To do this exercise, lie down on one side, with your legs straight out. Propping up your head on your hand or arm, lift the leg on the top closest to the ceiling. Keep your other leg relaxed and straight. Hold the position for 5-10 seconds before slowly returning it to the starting position. Do 10 reps, then switch to the other side and do 10 more.
Benefits
Side leg raises help to strengthen the hip muscles and glutes, as well as the quadriceps and hamstrings. Regularly doing this exercise increases the stability of your knee, providing greater strength and resilience.
Modifications
If this exercise is too difficult in its entirety, you can modify the movement by lifting only your lower leg and keeping your upper leg in the starting position.
2. Heel Raises
Heel raises are a simple exercise that can make a big difference in knee strength and mobility. To perform them, stand with your legs hip-width apart and your knees slightly bent. Hold on to a wall or piece of furniture for support if necessary. Without putting pressure on your toes, lift your heels upward and hold the position for 5-10 seconds before slowly lowering. Repeat the movement for 10 reps.
Benefits
Doing heel raises regularly increases the integrity of the muscles that keep the knee joint stable. Doing heel raises can also help improve balance, which is beneficial for preventing falls and injuries.
Modifications
You can make heel raises easier by holding onto a wall or piece of furniture for stability. You can also make this exercise more difficult by raising one leg at a time.
3. Foot Flexion Exercises
Foot flexion exercises help to improve the strength and mobility of the muscles that attach to the knees. To do this exercise, sit in a chair with your feet flat on the ground and your legs bent at a 90-degree angle. Point your toes upwards, towards your body, and hold the position for 10 seconds. Then, rest and repeat the movement 10 times.
Benefits
Foot flexion exercises help to strengthen the muscles that attach to the knee, including the quadriceps, hamstrings, glutes, and calves. These exercises are also beneficial for improving balance and coordination.
Modifications
If this exercise seems too difficult, you can make it easier by using resistance bands or weights for extra support. You can also make this exercise more difficult by using a higher level of resistance.
4. Wall Squats
Wall squats are a great way to target your quads and glutes without putting too much strain on your knees. To do them, stand with your back against a wall, feet slightly wider than shoulder-width apart. Without lifting your feet off the ground, slowly slide your back down the wall until your thighs are parallel with the floor. Hold the position for 10-20 seconds. To return to the starting position, slide your back up the wall. Repeat this movement 10 times.
Benefits
Wall squats are beneficial for strengthening the quads and glutes, which help protect the knee joint. They also help to improve balance and coordination.
Modifications
If you are unable to do a full wall squat, you can make this exercise easier by bending only halfway or by using a chair for extra support. You can also make this exercise more challenging by using a weight or external resistance.
5. Step Ups
Step ups are a great way to strengthen the leg muscles and promote mobility in the knee joint. To do them, stand in front of a low step (such as a step bench or the bottom step of a staircase). Place one foot firmly on the step, and push off that foot to lift the other foot onto the step. Step down with the same foot and repeat the movement 10 times before switching to the other side.
Benefits
Step ups make it easier to perform many daily tasks that require a high level of leg strength and mobility. This exercise helps to strengthen the muscles that stabilize the knee and helps to improve balance and coordination.
Modifications
If Step-ups are too difficult in their entirety, you can make them easier by using a higher surface to stand on or by using a wall for extra support. You can also make this exercise more difficult by using a lower surface or by using a weight or extra resistance.
People Also Ask
What muscles do knee exercises target?
Knee exercises help to target the quadriceps, hamstrings, glutes, hip abductors, and calf muscles, as well as improve balance and coordination.
How often should you do knee exercises?
It is recommended that knee exercises are done at least 2-3 times per week as part of a well-rounded exercise routine.
Can knee exercises help with knee pain?
Yes, regularly doing knee exercises will help to strengthen the muscles and ligaments around the knee joint, which can help to reduce pain and improve overall knee health.
Are knee exercises safe?
Knee exercises can be done safely as long as you use proper form and keep your knees in alignment with your hips and feet. If you experience any pain or discomfort, stop the exercise and speak to your doctor or physical therapist.
What are good stretches for the knee?
Good knee stretches include seated toe touches, hamstring stretch with belt, ankle circles, knee circles, and a standing quad stretch.
Final Words
Stretching and strengthening the muscles around the knee joint is essential to improving and maintaining knee health. Incorporating the five beginner knee exercises listed above into your routine will work wonders for your knees, helping to increase strength and mobility. With a bit of practice and dedication, you will be sure to see and feel the results in no time.