11 Knee Strengthening Exercises And Their Benefits

knee

It is vital for both women and men to do different kinds of knee strengthening exercises. The reason behind the same is that it prevents risks of various diseases like arthritis. Along with this, knee exercises help in improving strength, which helps you do other exercises without pain or damage. In turn, it also means that obese people don’t cause damage to the knees. These exercises also help in weight loss.

Here Are 11 Knee Strengthening Exercises And Their Benefits

Chair Knee Extension

This one is an idea knee exercise for improving strength, combatting arthritis pain and also reducing inflammation in the area. For this exercise, sit in a chair and then extend right leg. Make sure other leg is bent. Then gently raise the leg, while squeezing the knee gently. Hold this posture for 5-10 seconds. Then do it with the left leg too. Repeat 5-10 times and do as many times as possible to ease arthritis pain.


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chair

Knee Rotation

A great warm up exercise, this one is again great for the strength in knees along with helping in weight loss. You can also do this for fighting obesity as it makes use of other lower body muscles too. Bend your knees slightly with feet together. Not gently rotate the knees anticlockwise and then clockwise. Do this at least 10 times each to improve strength.

rotation

Pillow Pulls

For this exercise, place a pillow under your knees. It should be about 4-5 inches thick. Then extend both the legs along with your toes. Now pull the knees towards you and then release them. Doing so helps in healing pain and reduces the risks of arthritis too.

PULL

Heel Slide Extension

For doing this knee exercise, you should lie down on your back and keep the left leg folded. Your right leg should be flat on the floor. Now gently slide the left leg and get it to a straight position, so that it is parallel to the right. Now repeat this with the right leg too. Do 5 times on each leg. It boosts knee strength and reduces leg pain too.

HEEL

Hamstring Stretch

This one is ideal for a warm up and cool down session or even helping your knees get strength back. For this workout, bend left knee gently and place right leg in front of you, being supported on the heel. Now gently bend down as much as you can. Keep arms straight in front of you. Repeat with other leg and hold for 20 seconds.

HAMSTRING

Knee Flexion

Let the leg muscles get a stretch and cool down with this exercise. Sit on a chair and extend right leg. Now use a long towel and place it around the sole of the feet. Hold both ends in your hand. Now pull the leg using your arms and knees to get strength. Hold for about 10 seconds and repeat with other leg.

flexion

Wall Slide

This is a knee exercise that doubles as a light squat and is excellent for boosting strength and weight loss. Support your back against a wall and then gently bend knees. Now slide down as much as you can, to the verge of touching the floor with your butt. Repeat this at least 5-10 times.

wall

Extended Bridge Pose

For this pose you need to lie down on your back and fold both legs, heels close to the butts. Gently extend right leg and then lift the butts off the ground. Your hands should be by your side. Now hold the pose for 10 seconds and come back to the ground Do this with the left leg too and repeat 5-10 times. This helps in weight loss, increases knee strength and also fights arthritis pain.

extended

Bent Leg Raises

This one is  variation of the chair knee extension but tough too. It helps to reduce risks of arthritis, tones the legs and helps fight knee problems and injuries. Sitting on a chair (back straight) extend the right leg in front of you. Then gently bend it as if you are about to place it on the floor. Instead, don’t touch the floor. Get the feet as close to the floor as you can, then take it back up in the air. Do 10 times on each leg.

bent

Floor Leg Raises

For this exercise, sit on the floor and bend one knee, bringing it close to the chest. With the other leg extended, raise the legs as high as you can. Hold for five seconds. Then pulse faster for the count of 20. Then again hold for 5-10 seconds. Do this on both legs. You can also do this with both legs together. It increases muscle strength and helps your knee function better.

floor

Front Leg Raises

Stand straight and then gently raise right leg in front of you. Go as high as you can, with other leg slightly bent. Hold and repeat on other leg. Not only will this help in weight loss, it helps your knee balance your body and increases strength too.

front

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    • Forskolin Extract has been studied for its potential to reduce appetite, manage weight. Combined with a healthy diet and exercise, desired goals can be achieved!
    • All-natural weight management supplement. Promotes healthy metabolism
    • This natural vegan formula will effectively support both male and female weight management. Finally you can start and finish a DIET that will work.
    • Rapid dissolving vegetarian capsule helps the active ingredients metabolize in the body so very little product “is wasted” and passed through your system.
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    • Combines vitamins, minerals, antioxidants and other nutrients along with healthy hair, skin and nails support
    • This comprehensive and complete formula delivers a total of 36 nutrients comprising vitamins, minerals, antioxidants, health blends, amino acids in one convenient daily dose.
    • Contains Biotin for Healthy Hair Care.
    • Providing 100% RDA limits for maximum Vitamins & Mineral. Contains 13 Amino Acids. Helps support strong nails. Helps support lustrous hair.
    • Manufactured in World Class Manufacturing Standards.
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