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Jan 12, 2017
Comments Off on 5 Best Knee-Strengthening Exercises

5 Best Knee-Strengthening Exercises

Knee problems have become exceedingly common among the masses. Sedentary lifestyle, unbalanced diet, obesity, etc., are some of the leading causes of knee pain.

Several experts have often emphasised on the importance to do knee-strengthening exercises to prevent knee-related problems.

There are certain exercises that are known to relieve some of the stress on the knees and also in increasing muscle growth in the knee joints. In fact, including these exercises in your daily workout can keep various causes of knee pain at bay.

Here we Listed out top 5  knee-strengthening exercises that can be easily performed at the comfort of your home. Moreover, no gym equipment is required to perform these exercises.

1. Straight Leg Raise:

How to do:

  • Lie down on your back with your legs stretched out.
  • Bend the knee of one leg and keep the other one stretched out.
  • Then, lift the straight leg off the floor.
  • Keep your leg straight in that position for at least 10 seconds.
  • Do 4-5 reps on each leg.

Benefit: This is great exercise for strengthening your knees, hamstrings and calves.

2. Knee Extension:

How to do:

  • You will have to sit on a chair and extend your one leg in front of you.
  • Do this in a way that the extended leg is parallel to the floor.
  • Keep it in that position for 5 seconds before repeating it again.
  • In the beginning, do at least 10 reps with each leg.
  • Over time, you can increase the number of reps for better results.

Benefit: This is highly effective in strengthening the knees and thigh muscles.

3. Step-ups:

How to do:

  • You can perform this exercise on the stairs.
  • Do at least 20 reps on a regular basis to strengthen muscle growth in your knees.
  • In time, you can increase the number of reps.

Benefit: One of the best exercises to strengthen your knees is step-ups.

4. Bridging:

How to do: 

  • You’ll have to lie down on your back.
  • Keep your arms straight and your knees bent.
  • Then, raise your hips from the floor and keep it in that position for 5-10 seconds.
  • On a daily basis, do 10-15 reps to reap its maximum benefits.

Benefit: This exercise is also great for strengthening your core muscles and lower body.

5. Lying Leg Curls:

How to do: 

  • There are several variations of this exercise.
  • You’ll have to lie down facing the floor.
  • Keep your hands in front of you and then lift your left leg.
  • Hold it steady for 5 seconds before repeating the same with your right leg.
  • Do at least 20 reps to strengthen your knees.

Benefit: Very effective in strengthening the hamstrings, glutes and knees.

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