Introduction
Strong knees are essential for mobility and overall joint health. Whether you’re experiencing knee pain or looking to prevent it, these seven exercises can help strengthen your knees and reduce discomfort.
1. Straight Leg Raises
•Lie flat on your back and straighten one leg while keeping the other bent.
•Lift the straight leg about 12 inches off the ground.
•Hold for a few seconds, then slowly lower.
•Repeat 10–15 times on each leg.
2. Seated Knee Extensions
•Sit on a chair with feet flat on the ground.
•Extend one leg straight in front of you.
•Hold for 5 seconds, then lower slowly.
•Repeat 10–15 times on each leg.
3. Step-Ups
•Use a sturdy step or low platform.
•Step up with one foot, then bring the other foot up.
•Step down slowly and repeat.
•Perform 10–12 repetitions per leg.
4. Wall Sits
•Stand against a wall and slide down into a sitting position.
•Hold for 20–30 seconds.
•Slowly stand back up.
5. Calf Raises
•Stand with feet shoulder-width apart.
•Rise onto your toes, hold for a second, and slowly lower.
•Repeat 10–15 times.
6. Hamstring Curls
•Stand and lift one foot toward your buttocks.
•Hold for a few seconds, then lower.
•Repeat 10–15 times per leg.
7. Quad Stretch
•Stand and grab one ankle behind you.
•Pull it toward your buttocks while keeping your knees close together.
•Hold for 20–30 seconds.
Conclusion
Regular knee-strengthening exercises can improve mobility, reduce pain, and prevent injuries. Incorporate these simple movements into your routine for healthier, pain-free knees.