Discover the Top 5 Exercises to Strengthen Your Knees for Optimal Workouts!
If you're returning to the gym and your knees feel a bit cranky, we've got you covered with effective exercises to help. Strength and conditioning coaches have shared their top exercises to improve knee strength and comfort for better workouts.
Quad Full Roll
Reps: 10-15 per leg
Start by fully rolling the quad and identifying any tight spots. Once you find an "icky" spot, flex and extend the knee over it. Repeat this on any areas that feel tight or wound up.
Couch Stretch
Duration: 30 seconds per leg
Place your foot on a chair or a Bulgarian split squat stand. Push your ribs down, squeeze your back, and lean back to feel a deep stretch. Push your quad down for about 5 seconds, then release. Aim to increase your range of motion each time.
Step Down
Reps: 10-12 per side
Stand on the side of a low box. Push your knee forward as far as possible, tap the ground, and return to the starting position. If the box is too high, adjust by lowering your body. Focus on controlled movements up and down.
Hamstring Curls
Sets/Reps: 2 sets of 12-15 reps
Use valve slides or a hamstring curl machine. Engage your hamstrings and squeeze your glutes. Drive your heels up to your butt, then control your legs back down.
Knee Extensions
Sets/Reps: 2 sets of 12-15 reps
Use a knee extension machine or two resistance bands. Brace yourself and extend your knees fully. Squeeze at the top, control the movement on the way down, and focus on activating and increasing blood flow to the quads.
By incorporating these exercises into your routine, you can enhance knee strength and stability, making your workouts more effective and enjoyable.
Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training or nutritional strategy. Supplementation should not be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 unless advised by your qualified health care provider.
