Do you want to work the knee area so that they are stronger and more stable? This part of the body is quite complex, as it has ligaments, cartilage, and the binding of the three main leg bones. That’s why, if you want to promote the health of your knees, nothing better than getting to know some exercises that will help you to be stronger and in good condition. In this article, we share with you the best exercises to strengthen the knees that are easy to do and with which you will achieve greater stability.
The most effective and simple knee-strengthening exercises
Having a few strong knees is a guarantee of health. The knee is the part of the body that gives us stability and safety when it comes to walking and exercising, like walking, running, cycling, etc.
If you want to have strong knees, nothing better than incorporating some exercise routines that focus on working this part of the body. Here’s a list of good exercises to strengthen your knees that you can start doing right now.
Squats: Ideal for Your Knees
The squats are one of the most complete and beneficial exercises for the lower body. It helps us work the muscles of the legs, the buttocks, and also strengthens the knees. To do them correctly, follow these steps:
1. Stand on the floor with your legs apart to the same width as your hips.
2. Now, drop the body by pulling the butt back and without your knees exceeding the tips of your feet. The movement is like you’re going to sit in a chair that’s on the ground.
3. When you get as low as you can, hold on for a couple of seconds and slowly get your body up again.
Ideally, repeat the movement 15 times and have 3 complete series to work well in the whole area.
Knee Lifts with an Elastic Band
This is another of the best exercises to strengthen the knees you can do with or without an elastic band, as you prefer. With a band, you’ll get the area to work harder and therefore be more effective, but it’s okay if you don’t have it at home. To do the exercise, follow these steps:
1. Place next to a wall to maintain stability and hold the elastic band with the left foot, which remains on the ground.
2. Now, you’ll have to lift your right knee and raise it to as much as you can.
3. Hold up a couple of seconds and lower your knee back to the ground to start again.
It is recommended that you perform 3 series of 10 or 15 repetitions for optimal work.
This exercise, if we do it with the band, we manage to work more on the area and make it more intense. If you don’t have one, you can put some weight on your knee that’s moving so you can work harder.
Heel lifts
And finally, heel lifting is also a highly recommended exercise to strengthen your knees and improve your health. In addition, this practice helps us to work other areas, such as the calves and quadriceps, to achieve stronger and more stable legs. To do this exercise, follow these instructions:
1. Stand up, with your feet apart following the same width as your hips.
2. Now, raise your feet, standing on your toes and controlling your balance at all times to avoid falling forward.
3. Hold on your toes for about 5 seconds and lower yourself back down.
You will have to repeat this exercise 3 sets of 10 or 15 repetitions so that the area works to the maximum.