Knee pain when exercising can be uncomfortable, but the right exercises can not only relieve the discomfort, but also strengthen the muscles that support the knees. In this article, we’ll introduce you to the best knee strengthening exercises you can do at home or at the gym, and we’ll also look at leg rehabilitation exercises for those who need to regain stability and strength after an injury.
Why do knees hurt and why do they need to be strengthened?
The knees are one of the most stressed joints in the body. With every step, jump or squat, they must handle the pressure and stabilize the movement. Pain can be the result of weakened muscles, improper exercise technique or wear and tear on the articular cartilage. Strengthening the muscles around the knee – especially the quadriceps femoris, hamstrings and calves – can help relieve stress on the joints and improve their function.
TOP exercises to strengthen the knees
Do you suffer from knee pain when exercising? Don’t despair! The right knee strengthening exercises can not only relieve pain, but also improve stability and strengthen the muscles around the joints. Discover simple and effective exercises that you can do at home, with expanders or on machines.
Exercises with own weight
These exercises are ideal for beginners and advanced and can be done anywhere.
- Wall squats: lean your back against the wall, lower yourself to a position as if you were sitting on an invisible chair, and hold for 20-30 seconds. This exercise engages the quadriceps femoris muscle without putting too much strain on the knees.
- Reverse lunges: keep your balance and pay attention to the correct position of your knee (it shouldn’t extend past the toe) with each step backwards. This exercise strengthens the thigh and gluteal muscles.
- Glute bridge: lie on your back, bend your legs and lift your pelvis. This exercise not only helps to strengthen the back thigh muscles, but also to stabilize the knees.
Exercises with expanders (resistance rubbers)
Expanders are a great help when exercising your knees because they offer the ability to add resistance without the need for weights. You can also practice these exercises at home.
- Lateral steps with expander: place the expander above the knees or around the ankles and take small steps to the side. This exercise strengthens the muscles of the hips and thighs, promoting stability in the knees.
- Pre-kicking with an expander: attach the expander to a fixed point, fasten the other end to the ankle and slowly lift the leg forward. This movement isolates and strengthens the quadriceps femoris.
- Hamstring curls with expander: with a similar expander attachment, bend the leg backwards. This exercise targets the hamstrings and promotes knee stability.
Exercises on machines
If you go to the gym, these exercises will allow you to effectively strengthen your knees with controlled resistance.
- Leg press: place your feet on the machine platform and push it apart. Focus on controlled movements and make sure your knees don’t go past your toes.
- Leg extension: this isolated exercise on the machine strengthens the quadriceps femoris. Start with a lower weight and gradually increase it.
- Leg curl: On a leg curl machine, you work the hamstrings. This exercise is great for balancing the strength between the front and back of your thighs.
Rehabilitation exercises for feet
If you suffer from knee pain or are recovering from an injury, start doing gentle rehabilitation exercises for your legs:
- Isometric stretching of the quadriceps: sit with your leg stretched out, put a rolled towel under your knee and gently push the lower leg downwards.
- Lying leg raise: Lie on your back, bend one leg and slowly raise the other. This exercise is ideal for building core strength without straining the knee.
- Ankle circling: This simple exercise helps improve mobility and stability of the entire lower limb.
Tips for healthy knees
Strengthening your knees is a long-term process, but with regular exercise and proper technique, you can make significant improvements. Whether you prefer to do knee strengthening exercises with your own weight, with expanders or on machines, the most important thing is to be consistent and listen to your body. In addition to exercises, we also offer you practical tips for healthy knees.
- Follow the correct technique: incorrect execution of the exercises can worsen the pain. Ask a personal trainer to correct technique.
- Focus on stability: strength is not everything – stability and coordination are key.
- Don’t underestimate recovery: use compression bandages and take time to stretch.
- Proceed gradually: start with a lower intensity and gradually increase it.
Strengthen your knees with the experts from Home Gym fitness centre
Do your knees hurt and you don’t know how to start? Visit Home Gym fitness centre in Bratislava or in Malacky, where our experienced trainers will help you create a safe and effective training plan tailored to your needs. With us, you will not only strengthen your knees, but also gain confidence that you are exercising correctly and without the risk of additional strain. Your health is our priority!