Build Knee Strength with 5 Easy Exercises

Published: October 8, 2021

Authors:

Craig Hartman MS, LAT, ATC

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.

Hamstring Stretch

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.

Hamstring Demonstration

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.

leg lifts

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.

sit stand

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.

how to do a leg stance

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.

Craig Hartman MS, LAT, ATC

Craig Hartman MS, LAT, ATC, is a certified athletic trainer with Penn Medicine Lancaster General Health Physicians Sports Medicine. He is a graduate of Indiana University of Pennsylvania and West Chester University of Pennsylvania where he served as a graduate assistant athletic trainer for the men’s basketball team. Craig works with athletes of all ages and skill levels, from middle school students to professionals.

Call: 717-627-7675

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