Below, all you better know about this super-important joint.
What are the benefits of strengthening the muscles around the knees?
Knee strength is crucial for overall knee health.
Katie Thompson
And as we mentioned, its important for pretty much everyone.
But knee-strengthening exercises for runners and other athletes whose sports involve high-impact moves are extra critical, says Bochnewetch.
What are the best knee-strengthening exercises?
Yes, that means running, walking, and stair-climbing.
Another tip, especially if youre strapped for time?
This ensures you will continue to challenge yourself and improve your strength, says Bochnewetch.
Another good idea: Incorporatingisometric exercisesinto your routine.
(Curious about knee stretches?
Check out these expert-recommendedstretches for knee pain.)
How often should you do knee-strengthening exercises?
You dont need to slot in knee-strengthening exercises every day so that see results.
In fact, Bochnewetch suggests doing knee-strengthening exercises just two times per week.
Pencil them in alongside your usualleg workouts, or as a separate standalone routine, she says.
Or, do five or six of them at once for a complete quad- and glute-focusedlower-body workout.
(If youre a beginner, pick just three to four moves for the full workout.)
It doesnt need to be elaborate; a simple 5- to 10-minute walk will do the trick.
Or try thisbodyweight routine.
Equipment needed:A pair of dumbbells and a resistance band.
Single-Leg Deadlift
This exercise is one of Scantleburys favorites for strengthening the muscles around the knee.
Beginners can do this exercise using bodyweight only.
As you get more comfortable and steady, you’re able to move away and do it unassisted.
It also recruits your hip muscles for stabilization.
Beginners can do this exercise with bodyweight only.
This will help strengthen the tendons, ligaments, and muscles that surround the knee.
It also gives you a nice inner-thigh stretch.
Banded Glute Bridge
The glutes bridge targets the glute muscles.
Lateral Leg Raise
This straight-leg exercise targets the muscles of the hips, including the glute medius.
Once that feels easy, progress the move by adding ankle weights, he advises.
Lunge Hold
The lunge hold is a great isometric movement, says Scantlebury.
