Build Knee Strength with 5 Easy Exercises
October 8, 2021
Whether from sports, exercise, or an accidental twist or strain, most people experience knee pain at some point in their lives. The exercise program below can strengthen your legs and stretch out imbalances to help protect your knees. And best of all, you can complete these five exercises in just 10 minutes. Always consult with your doctor to make sure it is appropriate for you to begin any new program.
Using a towel or heavy exercise band, pull back until you feel a little pull on the back of your leg (It should not be painful). Hold each stretch for 20 to 30 seconds, repeating twice on each side.
Side Lying Straight Leg Raises
Lie on your right side with your right leg bent at the knee. Place your arm under your head for support. Gently raise/lower your left leg (holding at top for 2 seconds) 10-12 times, repeating twice. Do the same lying on your left side.
Sit to Stand
Use a chair that isn’t going to move. Stand up and sit down 15 times, keeping your knees square. Repeat 2 to 3 times.
Single Leg Stance
Stand on one leg with your knee slightly bent. Only hold on to something if you have to. Hold for 60 seconds, and repeat twice.
Lying Down Straight Leg Raise
Lying on your back with your toe pointed at a 30- to 45-degree angle, lift your right leg and lower it slowly, 10-12 times, holding at the top for 2 seconds. Repeat twice. Repeat the exercise with the left leg.