Weak knees can cause a lot of problems. Knees are one of the most sensitive parts of your body, and a weak knee can lead to a future of pain and discomfort. If you work out often, try paying enough attention to strengthen knees. However, you need to be a little extra careful when working out. Knees can be easily damaged, and it is possible that you will never regain the original amount of flexibility.
Weakness in the knee can be caused due to muscle weakness or excessive pressure caused by muscles. In case you have weak knees, it is possible that the following muscles are involved- Quadriceps, Gluteus, and Calves. Here are some exercises to strengthen knees.
Effective Exercises to Strengthen Knees
Straight Leg Raises
Not only is it good for your core but also for your knees. If you raise your legs without bending your knees, your quads do most of the work. This exercise makes your quads stronger, which are likely to absorb the shock if your knee is ever exposed. It further reduces pain and friction on your knees.
Try doing this every other day. You can start adding weights to make things more interesting. But it is best if you start simple.
Glute Bridges
Glute Bridges is a complete lower body workout. It is good for your core and major muscles like your hamstrings. It will help relieve the stress from your knees. While doing glute bridges, make sure that you maintain some distance between your feet. Your hands should be by your sides. And when you lift your butt upwards, try to hold that position.
Knee Marches
This is by far the simplest and the most relaxing exercise you can do. The purpose is to put pressure on your quad muscles and relieve the stress off your knees. You will need a chair for this. Sit on the chair, straight, and lift your legs towards your chest without arching your back. Make sure that your knees are bent at all times.
Clams to Strengthen Knees
Clams work on your gluteus muscles. Just lay on your side and support your head with one arm. Flex your knee and your hips. Now try separating both knees while keeping the feet together. This motion will make your gluteus muscle work, and your knees will automatically relax.
Heel Raises
It is essential to do some calf exercises as well. Heel raises is as simple as it sounds. It works on your calf muscles and protects your knee from severe pressure. While doing heel raises, make sure that your feet are shoulder-width apart. Try not to lean. Otherwise, you will not get positive results.
Single Leg Squat
Squats itself can be a lot tough for people. Single leg squats are a whole new level. Squats focus on all major leg muscles, which automatically relax and strengthen knees. If you have been doing squats for a while and want to shift to single-leg squats, you can start with a bench. The bench will help you maintain balance. As you move forward, lose the bench and see the magic.
These are some simple exercises you can do to make your knee stronger. Strengthen knees exercises can be easily performed at home. But it is best if you do it at the gym during your workout session.
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