Exercises For Stronger Knees You Can Do At Home

Because of their complex structure, knees are joints that tend to be easily injured or injured, especially as you get older. Although they are protected by ligaments, tendons and fluids, continuous movement and age can cause the knees to deteriorate, increasing the chances of inflammation. However, this can be treated through some exercises for stronger knees.

The problem is that these conditions affect mobility. In addition, as time goes on, they can also make it difficult or impossible to perform daily tasks.

There are medical treatments that can help minimize knee pain. But it is best to avoid these kinds of complaints entirely with healthy habits and exercises for stronger knees.

Fortunately, in addition to the exercises you can do at the gym, there are simple and mild activities that you can do in the comfort of your own home.

Try the following exercises!

1. Stronger Knees With Step Aerobics

Normally you need some kind of bench for step aerobics. However, you can also use another sturdy step at home.

This exercise involves making natural movements with your legs, with an emphasis on strengthening and lubricating your knees.

How to perform this exercise

• Stand in front of a box or other sturdy step, such as a bench or step, and then stand on it as if it were stairs.
• Then bring one of your knees up to your chest. Hold your knee up for about two seconds, then lower your leg back to the floor.
• Then do the same with your other knee.
• Do three sets of 15 reps on each leg. 

2. Lunges

Lunges are normally recommended to train the legs and buttocks. They are very good for strengthening the muscles in these parts of the body.

However, because of the movements you need to perform for this exercise, lunges are also great for relaxing your knees and building stronger knees.

How to perform this exercise

• Stand up straight, keeping your back straight, your neck long and your arms at your sides.
• Then take a big step forward with one leg and then lower your hips until both knees are bent at a 90-degree angle.
• You are supposed to almost touch the ground with the knee of your back leg.
• Then return to the starting position. Do 15 reps with both legs .
• Do a total of three sets.

3. Knees to Chest

This exercise is not only good for stronger knees, but also helps to strengthen your abs and reduce back pain.

You can perform this exercise in several ways, but we recommend this simple version:

How to perform this exercise

• Place a mat or rug on the floor and lie on it with your back to the floor, keeping your back straight and your hands by your sides.
• Then bend your knees and bring them to your chest, keeping them as close to your body as possible.
• If you want, you can bend both knees at the same time, but you can also do them alternately.
• Hold this position for five seconds, then return to the starting position.
• Do a total of three or four sets of fifteen reps.

4. Quadriceps Stretching Exercise

This quadriceps stretch helps to strengthen the muscles in the lower body and knee joint.

How to perform this exercise

• Stand up straight, keep your back straight and look ahead.
• Then pull your heel up to your buttocks by holding your ankle with your hand and keeping your knees together.
• Hold your other hand at your side or against a wall to make it easier to keep your balance.
• Hold your ankle for about ten seconds. Rest for a while and then repeat the same with the other leg.
• Do a total of three sets of 12 reps.

5. Squats

Although squats are known as one of the best exercises for the legs and butt, you may not know that they are also beneficial for your knees.

How to perform this exercise

• Stand up straight with your legs shoulder-width apart and your knees slightly bent.
• Stretch your arms out in front of you and lower your buttocks as if you were sitting on a chair.
• Hold this position for a few seconds, then gently return to the starting position.
• Make sure to keep your knees at a right angle as you lower your buttocks; they should not protrude over your toes.
• Do a total of three sets of 12 to 15 reps.

Do you suffer from knee pain? Are you afraid that your knees have deteriorated or that they have become damaged? Put these exercises into practice and develop stronger knees without using gym equipment.

Keep in mind that as you improve the mobility of your knees and make your knees stronger, you will also train other muscle groups in your body.

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