5 Knee Strengthening Exercises That You Can Do At Home

Due to their complex structure, knees are joints that tend to develop ailments and injuries, especially during adulthood. Although they are protected by ligaments, tendons and fluids, continuous movement and age can cause the knees to worsen, increasing the level of inflammation. However, this can be treated with knee strength exercises. In this article, you will find 5 knee strengthening exercises that you can do at home.

The problem is that these disorders affect your mobility and as time goes on, they cause an inability to perform daily tasks.

There are medical treatments that can help you minimize knee injuries, but it is best to prevent it completely with healthy habits and knee strength exercises.

Fortunately, in addition to the fitness routines, there are simple activities that you can do right from your own home.

Try the following 5 knee strengthening exercises that you can do at home:

1. Step aerobics

Usually, step aerobics requires the use of a platform in the gym. However, you can also use a bench or other solid surface at home.

These exercises involve you making natural movements with your legs, focusing on strengthening and lubricating your knees.

How to perform the exercise

• Stand on a box or other solid surface, such as a bench or step, and step up and down on it as if it were a staircase.
• Take one of your knees up to your chest, hold it for 2 seconds, and then lower it until you touch the floor with both feet.
• Repeat the exercise with the other knee.
• Perform 15 repetitions of 3 sets.

2. Lunges

Lunges are usually included in leg workouts as they help highlight your muscles in these areas of the body.

However, due to the movements involved, they are also ideal for relaxing and strengthening your knees.

How to perform the exercise

• Stand straight, keep your back straight, your neck straight and your arms at the sides of your body.
• Step forward with one leg and lower your hips until both knees are bent at a 90 degree angle.
• The other leg should be stretched behind you so that your knee almost hits the floor.
• Return to your original position and perform 15 repetitions for each page.
• Complete  three sets.

3. Knee to chest

This knee to chest exercise not only helps strengthen the knees, but also helps strengthen your abdomen and reduce low back pain.

There are different ways to perform knee to chest exercises, but we suggest this simple version:

How to perform the exercise

• Spread a mat or exercise blanket on the floor and lie with your back to the floor, keeping your back straight and your hands next to your body.
• Then, bend your knees and bring them up to your chest as close to your body as you can.
• If you want, you can bend both knees at the same time.
• Hold this position for 5 seconds and return to the starting position and perform 15 repetitions.
• Perform 3 or 4 sets.

4. Thigh muscle stretches

Thigh muscle stretches help strengthen the muscles in the lower body as well as the knee joint.

How to perform the exercise

• Stand up straight, keep your back straight and look ahead.
• Lift your heel to your buttocks by holding your ankle with your hand and keeping your knees together.
• Hold your other hand next to your body or against a wall to make it easier to keep your balance.
• Hold for 10 seconds. Rest and repeat with the opposite leg.
• Perform 3 sets of 12 repetitions.

5. Squats

Although squats are known as one of the best exercises for the legs and back, you should also know that they are also beneficial for your knees.

How to perform the exercise

• Stand straight with your legs apart at shoulder width apart, and with your knees slightly bent.
• Stretch your arms out in front of you, and lower your buttocks as if you were to sit in a chair.
• Hold this position for a few seconds, then gently return to the starting position.
• When lowering your balls, be sure to keep your knees at a right angle; they should not extend beyond the top of your feet.
• Perform 3 sets of 12 to 15 repetitions.

Do you suffer from knee pain? Are you worried that they have been aggravated or that they have suffered damage? Try these exercises in practice and strengthen your knees without using gym equipment.

Remember that when you improve the mobility and strength of the knees, you will also train other muscle groups in the body.

Be sure to perform these exercises correctly, as mistakes can lead to unwanted effects.