The Best Knee Strengthening Exercises

If you need to get your knees stronger there are a few knee strengthening exercises that are easy to do and will make a huge difference to your fitness

If you suffer from a condition called chrondromalacia patella this first exercise will be really useful. This is a condition caused by the softening and degeneration of the cartilage underneath the knee cap ‘patella’.  It usually occurs when the muscles and bones of the knee are out of alignment.

Sit comfortably in a chair, you need to be relaxed.  Bend your legs as you would normally sit on a chair with your feet on the ground and your legs bent at 90 degrees, tense your thigh and hold this position for 5 seconds the release, change legs are repeat.  You need to do ten reps on each leg.  I told you it was easy!

Be sure to breathe normally during the exercise.

Another exercise does a little more to build strength in the muscles that control bending at the knee.

Sit up straight and breathe normally, then cross your legs at the ankle. Push forward with the rear leg and back with the front leg. (A little tricky at first, but think about it!)

Switch legs by reversing the direction of the cross. If the right leg was in front, move it to the rear. Repeat the exercise 10 times for each position.

Stretching Those Calves

Would you like to move onto to something a little more challenging?

Depending on your balance and the surface you’re standing on, you may need to do this on a mat or carpet, or on a wooden floor. Avoid using a cement or metal floor.

Making sure you are well balanced, stand up straight, toes a little apart, heels together.

Lift your heels up, balance on the balls of your feet.  Try to imagine an invisible string fixed to the centre of your head pulling you straight up.  Hold this position for five seconds, then lower yourself down slowly.  Do ten reps of this.  Eventually as you build up strength in your legs and increase your balance, you will be able to increase the amount of time you can stay on the balls of your feet.

To intensify this exercises a little try bending your knees whilst you have your heels raised.  By doing this you will also be using the muscles in your quadriceps, hamstrings and buttocks.  Remember to straighten your knees then lower your heels.  Do ten reps.

If you can make sure you carry out these knee strengthening exercises a couple of days a week or better still daily, you will have strong, healthy knees in to time at all.

If you want to tone up the rest of your legs, take a look at these details for the best leg exercises.  These exercises will help you build strong, sexy legs quickly.  To get the rest of your body into shape, find loads of health and fitness tips here.