Five Knee Strengthening Exercises: From Squats to Hamstring Curls

Our knees, which take the brunt of our everyday activity, are vital joints. However, accidents, aging, and even inactivity may have an adverse effect that results in pain and discomfort. Fortunately, building stronger knee-supporting muscles is an effective strategy to enhance stability, support joint health, and lower the chance of injury. Here are 5 easy-to-do yet effective at-home workouts to maintain the strength and health of your knees.

Squats:
This traditional workout works the quadriceps, hamstrings, and glutes—all important muscles involved in knee stability. Place your toes slightly outward and place your feet shoulder-width apart. Maintaining a straight back and a tight core, lower your body as if you were reclining on a chair. To get back up to your feet, push through your heels. With weights or bodyweight variants like single-leg squats, you may progressively raise the effort after starting with three sets of ten repetitions.

Step-ups: A practical workout, step-ups simulate everyday actions such as stepping up onto curbs and stairs. They enhance proprioception and balance while targeting the quadriceps, hamstrings, and glutes. Start by placing your feet hip-width apart in front of a solid bench or step. Make sure your foot is fully on the bench as you take a step with it, then press your heel through to raise your body until both legs are straight. Using the same foot, take a step back down and repeat on the other side. Wearing a weighted vest or gripping dumbbells will intensify the workout.

Leg extensions: This exercise strengthens the muscles on the front of the thigh, which is important for knee stability, and targets the quadriceps. With your knees bent to a 90-degree angle while seated on a leg extension machine, stretch your legs until they are straight while contracting your quadriceps at the peak of the motion. For one repeat, carefully lower the weight back down.

Curls for the hamstrings: These work the muscles at the back of your thigh that assist in bending your knee. With your arms at your sides and your legs straight, lie on your stomach. Without hunching your back, bend one leg and bring your heel near your buttocks. Hold for a few moments before lowering your leg back down gradually. Continue with the other leg. For each leg, try three sets of ten to fifteen repetitions.

Leg lifts: A good bodyweight exercise for building stronger muscles in the area of the hips and knees is the leg lift. Maintaining your posture and using your core, raise one leg off the ground while lying on your back. Controllably lower it back down, then switch to the other side. Wrap a resistance band or ankle weights around your ankles for an extra challenge.