Knee Exercises to Keep Your Knees Healthy and Strong


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Your knees are one of the most important joints in your body, and it’s important to keep them healthy and strong. Unfortunately, many people don’t think about knee health until they start experiencing pain. If you’re looking for exercises to keep your knees healthy and strong, you’ve come to the right place. In this blog post, we will discuss 10 knee exercises that will help you stay healthy and pain-free.

If you have knee pain, it’s important to see a doctor or physical therapist find out the cause. Once you know what is causing your knee pain, you can start doing exercises that will help alleviate the pain and improve your knee health. If you don’t have knee pain, these exercises are still beneficial in preventing knee problems in the future.

Here are the ten knee exercises we recommend:

1. Double Knee To Chest:

To do this exercise, start on your back with both knees up and put your hand underneath the bottom part of each leg just below where it meets the hips. Pull slowly towards your chest while keeping your feet flat against the floor or ground if possible (or another object). Hold ten seconds then return to the starting position. Repeat ten times.

2. Leg Cycle Exercise:

A rocky island in the middle of a body of water

Lie on your back with both legs up in the air, then extend out arms at sides for balance as you cycle feet overhead. Try an increasing range of motion by flexing knees more each time the cycle is complete- eventually reaching about 90 degrees or less than a straight extended leg position. Reverse back to start and repeat for 12 reps.

3. Leg ADduction

In this exercise, you are going to stand on one foot with the other leg outstretched upward against a chair. Hold for ten seconds, then return it down and do 3 sets of 10 reps per side at first before increasing time or doing more total reps over both legs together to work up towards a 1-minute hold without stopping!

4. Unweighted Flexion

In this exercise you will be using the back of a chair for balance and bending your left leg up to about 90 degrees, holding it there ten seconds before switching sides. Do ten reps with each leg to start, working up towards longer holds without stopping as you get stronger!

5. Knee Full Extension Exercise

This exercise will address any tightness in your knees, specifically around the edges of where it meets with other parts of your body. Start by sitting down and positioning yourself so that you can keep both legs flat on top while bending at ninety degrees for five seconds each time before slowly lowering them back down again twenty times more if possible!

6. Knee Stretch

Knee stretches are a great way to keep your knees healthy and pain-free. Start by bending the right leg slightly, then cross it over top of itself as if doing yoga for 10 seconds before returning into starting position again; do this with each respective arm around their torso while moving leftwards from front-back until completed!

7. Straight-Leg Lift Exercise

The straight-leg lift is an effective exercise for strengthening the Posterior thigh and glutes. Start by lying on your back with your left leg bent up towards the ceiling, right leg extended out in line next to you at forty-five degrees angle (not too high). Take small steps while raising slowly until reaching this position then hold 5 seconds before lowering back down again 20 times per session each time switching sides!

8. Quadriceps Set

For this exercise, you will need to be in a seated position with both legs extended out in front of you and a towel looped around the foot of your left ankle. Use your right hand to grab hold of the end part where it meets the floor, then pull back while keeping tension on for five seconds before releasing and repeating 20 times per session!

9. Seated Knee Raise

This knee exercise can be done while seated in a chair or on the edge of a bed with something like a pillow under your knees for support. Start by slowly raising one leg at a time until it is level with the other before holding for three counts, then returning down again and repeating 15 times per set before changing sides!

10. Prone Leg Raise

The prone leg raise is an effective exercise for targeting the quadriceps muscles. Start by lying flat on your stomach with both legs extended out behind you. Place a rolled-up towel under your right knee for support, then slowly lift the left leg off the ground about six inches before holding for five seconds and returning down again. Repeat 15 times per set before changing sides!

As always, check with a doctor or physical therapist before starting any new exercises to make sure they are safe for you to do and that you are doing them correctly! Stay strong and healthy, everyone! 🙂

Conclusion:

So there you have it – ten knee exercises to help keep your knees healthy and strong! Be sure to mix up the types of exercises you do, as well as the number of repetitions, to get the most out of them. And always consult with a doctor or physical therapist before starting any new exercise routine. Enjoy!

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