Having healthy knees is essential, no matter what your age. Feeling pain in this joint all the time, not being able to run, go up or down stairs is really annoying. But how to stabilize and strengthen your knees?
Just by doing preventive and curative exercises with the body weight or by using some appropriate equipment. For this joint reinforcement, the muscles related to the knee will also be solicited, in particular the glutes, the quadriceps and the hamstrings. Knee strengthening can be done at home, with a knee brace of course, to be comfortable during the exercises.
Some equipment needed to strengthen your knees
Depending on the condition of your knees, and your expectations in particular, the use of certain equipment may be necessary. However, as its name indicates, the knee brace is the equipment par excellence to protect, stabilize and care for the knees. It is therefore essential to have this accessory whatever the exercises to be performed.
You should know that through knee strengthening exercises it is possible to refine your knees, make them strong, and heal them. The equipment or materials you use will generally depend on the condition of your knees and the advice of the specialist treating you.
The most common ones used at home are: the knee brace, dumbbells, gym ball and elastic bands. It should also be noted that the muscles of the lower body such as the glutes, quadriceps and hamstring will be worked. Indeed, the strengthening of these parts reduces the excess pressure exerted on the knees and thus avoids pain.
10 exercises to do at home for your knees
Here is a list of exercises to do at home for the muscular reinforcement of your knee by our partner UltimateKnees.
Take your knee brace with you to perform all these exercises.
1. Strengthen your knees easily and quickly
Stand with your back straight and feet together.
Lean your torso forward, bend your legs and place your hands on your knees.
Keeping your feet together, circle your knees 10 times in one direction and 10 times in the other.
2. Leg lifts to train the quadriceps
Material: None in particular (just a gym mat to get on the floor)
The reinforced quadriceps absorbs shocks and therefore protects the knee joint.
On the floor, lie on your back (keep your back straight during the exercise) with one leg straight on the floor and the other leg raised.
Gently raise your leg (raised about 15cm off the ground, keeping your knee straight). Hold this position for a few seconds. Do at least 10 repetitions for each leg.
3. The bridge to strengthen the quadriceps, hamstrings and glutes
Material: None in particular (just a gym mat to get on the floor)
On the floor, lie on your back with both legs bent and aligned with your hips
Lift your buttocks upwards, contracting them, and hold this position for a few seconds without arching your back. Then lower it slowly without touching the floor. Do at least 10 repetitions for this exercise.
To increase the difficulty, you can also do bridges with an extended leg
4. Knee raises on a chair to strengthen the quadriceps
Equipment used: A chair
On a chair, with both feet on the floor, sit down with your back straight.
Raise one leg toward your chest, keeping the knee bent and the back straight. Place both hands on this raised knee, lower this leg and repeat this movement 10 to 20 times. Then switch legs.
5. Deadlift to strengthen hamstrings and glutes
Equipment used : 2 dumbbells of varying weight
Stand with your back straight, feet shoulder-width apart and both hands holding two light dumbbells.
Slowly lean forward, always looking forward (do not squat), knees slightly bent, pushing your hips back, until your back is parallel to the floor.
Return to the starting position. Do 10 to 15 repetitions.
6. Wall squats to build thighs and buttocks
Materials used: No
Stand against a wall with your feet a few inches from the wall and shoulder-width apart.
Extend both arms horizontally.
Slowly slide your buttocks against the wall until your thigh is parallel to the floor (do not go too low). Your knees should not be above your toes. Hold for 15 to 20 seconds and repeat this exercise 3 times.
7. Forward lunges to build lower body strength
Materials used: A chair
This exercise helps to strengthen the thighs and buttocks in order to have strong knees.
Place the chair on your left.
Stand with your back straight and your feet hip-width apart.
Look straight ahead. Place your right hand on your hip.
Take a large step forward with your right foot. As you inhale, bend your right leg while leaning on the chair (if necessary). Step down until the right leg forms a right angle. The knee should not extend beyond the toes.
Straighten up by exhaling and pushing on the leg in front. Repeat this movement 5 times. (Do not bend your back forward on the way down, but keep it upright).
Switch sides by placing the left leg forward.
When you master the movement, you can increase the number of sets.
8. Leg extension with elastic band for thighs and calves
Materials used: A chair and a rubber band
Sit upright in a chair. Attach the elastic band to one leg of the chair and cross the band over your foot so that it doesn't slide up.
The elastic band will be used to increase resistance and difficulty. Then alternate the extensions and the flexions of the leg.
You must do it slowly. This movement causes a lot of tension in the thigh. Avoid rotating the knee during the exercise.
Repeat the movement 10 to 15 times and change legs.
9. After a knee sprain for the quadriceps and hamstrings
Material: A gym ball
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Variation 1: Flexion and extension by placing a gym ball between the backs of two people
Exercises performed by two people or one person against a wall
Equipment used: A gym ball
Stand back to back (2 people) or on a wall
Place the ball between your back and another person's back and lean on the ball. Bend your legs to work your quadriceps and hamstrings simultaneously by doing flexions and extensions.
You can also perform this exercise against a wall
Variation 2: Leg extension with support on the ball
Materials to be used: 2 chairs and a gym ball
Each person sits on a chair, each one stretches both legs on the ball (which is in the middle, and in the air) to hold it with the feet, hold this position for a few seconds and then release.
Variation 3: exercise for the front of the thighs
Materials used: 2 chairs and a gym ball
Two people each sit on two chairs, the balloon is placed in the middle of the two people, on the ground. Place the feet on the lower part of the ball. At the same time, stretch your legs to bring it back to a horizontal position (parallel to the ground), then go back down by slightly bending your knees. This exercise strongly solicits the quadriceps.
Variation 4: exercise to work the back of the thighs
Equipment: A chair and a gym ball
Sit in a chair, put the ball under your legs. Bring your heels back, crushing the ball hard with both legs. Release and then start again. This movement allows you to work the back of the thigh.
Variant 5: in case of tendinitis, arthritis or sprain
Kneel down (put something soft on the floor: a towel for example).
One person holds the ankle and then the person kneeling will tilt forward very slightly while remaining straight. This exercise solicits the hamstring
10. Fun exercises to strengthen your knees
This exercise is recommended if you still have strong knees (without pain).
Jump forward with one leg to search for objects, then jump back.
Practice balancing with one leg, then bend over to pick up an object from the floor or a chair while balancing with one hand.
For those of you who also suffer from shoulder pain, read this article: Causes and exercises to relieve shoulder tendonitis
Do these exercises to take care of your knees, to refine them, to make them strong, to cure many ailments. But above all, don't forget to wear your knee brace throughout the exercises. strengthening exercises of the knee muscles.
You can work out despite pain in this joint, as these exercises help to alleviate it. Knee exercises have an anti-inflammatory effect. They strengthen the bones and promote blood flow to the ligaments, tendons and muscles.
However, it should be noted that depending on the type of injury, certain exercises are contraindicated, especially in cases of severe pain.
In case of swelling or inflammation of the knee, consult a therapist or doctor immediately.
Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API