Knee strengthening exercises are among the most effective strategies to relieve knee discomfort and prevent it from returning. Individuals who regularly perform knee strengthening exercises report less pain, quicker recovery from injuries, improved function, and fewer recurrences of injury.

The main reason behind leg muscle weakness is the weak knees. Knee workouts help strengthen the whole leg, and therefore it is necessary to add some knee workouts to your daily routine. In this article, we have listed down information regarding some of the best and most preferred knee strengthening exercises that you can add to your workout regime and make your knees strong. 

Top 7 Knee Strengthening Exercises

Here are some easy and effective knee strengthening exercises that you can do without any external help:

1. Short Arcs

This effective knee strengthening exercise helps build the quadriceps and improve knee control without much knee movement.

How to do it

• Place your leg horizontally on a flat surface, like a bed or couch. Under the knee, place a rolled-up towel (about 10cm in diameter).
• Cinch your thigh muscles and bring your toes closer to your body. Slowly raise your foot off the bed until your knee is straight, then slowly lower it back down again. Hold for three to five seconds before lowering your legs.
• You can do it 3 times a day for 10-20 repetitions.

2. Straight Leg Raise

With the help of the knee workout, you can work out your quadriceps without bending the knees much. This is one of the best knee strengthening exercises that you can add to your daily workout regime. You must note that if you have had any back issues in the past, then you must avoid doing this exercise.

How to do it

• Lie down on your back and rest your head on the pillow. Straighten one leg and knee while bending the other.
• Tighten the muscle on the front of your thigh as you pull your toes toward you and lock your knee in a straight position. You should raise your foot about six inches above the ground. Hold for three to five seconds before lowering your leg carefully.
• Make sure your knee doesn't bend at any point.
• Do this for 10-20 repetitions, twice a day.
• Wearing a shoe can make you work harder.

3. Buttock Kicks

Another excellent knee strengthening exercise is the buttock kick, which does not require any weight to be placed on the knees. This exercise also aids knee mobility and blood flow.

How to do it

• With your legs straight, lie on your stomach on the floor or on the bed.
• Lift your legs and push them toward your bottom. Retrace your steps back to the beginning point.
• Repeat ten to twenty-five times, three times a day.
• Getting your heel all the way to your bottom is what you are going for.
• Hook your good leg beneath the bad and use it to lift the bad leg up.
• Use a weight, such as a shoe or an ankle weight, to make the exercise more difficult.

Also Read: Know About Knee Braces for Men

4. Long Arcs

Long arcs are excellent for preventing knee stiffness when sitting for long periods of time (more than 30 minutes). They assist in strengthening the quadriceps and promote knee mobility. This is one of the easiest knee strengthening exercises that you can do.

How to do it

• Sit on a solid chair with your knee bent and your foot on the ground.
• Straighten your knee as much as you can by extending your foot. Hold for three to five seconds before lowering your legs.
• Aim for 5-20 repetitions a day and 3 sets.
• Add a small ankle weight to your workout to get even more of a workout in.

5. Knee Marching

With knee marching, you can train your quad muscles without putting any weight on your knee joint, making it ideal for individuals who have recently undergone knee surgery or injury.

How to do it

• Sit down in a chair with your feet on the floor.
• One at a time, raise and lower your limbs. Reverse the motion by bringing your foot and knee up and back down.
• Repeat twice a day for at least a duration of 1 minute if you're seated for more than 20 minutes to prevent your knee from stiffening up.
• Strengthen your knees further by including an ankle weight or shoe in your routine.

6. Heel Raises

You can strengthen your calf muscles on the rear of the lower leg with heel raises, which is why they are so beneficial for walking or running. It is one of the most effective knee strengthening exercises. If you want to strengthen your knee, you should always incorporate workouts for your calves, which control the movement of the foot and ankle as well as the knee itself.

How to do it

• Stand firmly with your feet apart and your weight evenly distributed. You can balance yourself with the support of a chair or wall.
• Get on your toes and lift your heels up as high as you can. Don't bend forward as you do this; keep your body straight. Hold for 3–5 seconds, then lower slowly.
• Repeat it 10–30 times, twice a day.
• Try to push up with each leg the same amount.

7. Kick Backs

This knee strengthening exercise helps strengthen the hamstrings and makes the knee more flexible.

How to do it

• Hold on to a sturdy object like a chair or table to keep your balance and stand straight.
• Raise your foot as high as possible and bend your knee. Be in this position for 3-5 seconds.
• Repeat it 20-25 times, 2 times daily.
• Add a weight, such as a shoe or an ankle weight, for added difficulty.
• Keep your body in an erect position.
• Make sure your thigh doesn't come forward by keeping your knees in line.

Final words

So these are some of the best knee strengthening exercises that you can add to your workout routine to make your knees strong and flexible. Start doing these exercises if your face problems like knee pain and stiffness. 

Also Read: Effective Home Remedies For Knee Pain