Knee exercises..how to perform them and their benefits

The knee is a critical joint that helps you complete a variety of tasks and functions, from walking to running to jumping, which is why incorporating knee exercises into your fitness routine is of course a smart idea.

Best knee strengthening exercises

Among the knee exercises that help strengthen it, and which should not be dispensed with by a person who wants to have a healthy knee, and not be exposed to injuries during exercises, are the following:

1- Single-leg deadlift

• Stand with your feet together, holding a dumbbell in each hand in front of your thighs. This is the starting point.

• Transfer your weight to your left leg. Keeping a slight bend in your left knee, articulate your hips and bend forward, keeping your torso parallel to the floor with your right leg extending directly behind you and the weights lowering toward the floor.

• Keep your back flat and core muscles. At the bottom of the movement, your torso and right leg should be roughly parallel to the ground, with the weight a few inches off the ground. (If your hamstrings are tight, you may not be able to lift your leg up.)

• Keeping your torso taut, push your left heel to stand up straight and pull the weight back to the starting position. Bring your right leg back down to meet your left, but try to keep the majority of your weight in your left foot.

• Stop there and squeeze your butt muscles.

• Do 8-12 repetitions on the same side, then switch sides and repeat.

2- Step-Up

• Stand in front of a sturdy box or drawer, hands at your sides and feet hip-width apart.

• Stand on your chest with your left foot, then follow with your right foot. As you progress, focus on using the foot on the box to lift yourself rather than pushing yourself off the ground with your back foot. Pause for a moment when both feet are at the top of the box, hip-width apart.

• With control, bring your left foot back to the floor, then place your right foot on the floor to return to the starting position.

• Keep repeating on the same side 8-12 more times, then switch sides and do 8-12 repetitions.

3- Split Squat

• Take an overlapping position with the feet hip-width apart and one foot several feet in front of the other, with a dumbbell in each hand.

• Bend your torso and bend both knees to lower your body into a lunge (or squat) until your front thigh is parallel to the floor.

Make sure to keep your torso taut, your spine straight (your torso may need to bend a little forward to achieve this, which is fine), and your shoulders back (don't bend or twist forward).

• Push through the heel of your front foot while straightening that knee and return to standing.

• Do 8-12 repetitions on the same side, then switch legs and repeat.

 4- Eccentric Goblet Squat

• Stand with your feet about shoulder width apart, with your toes slightly curled. Hold a dumbbell across your chest with both hands at one end. This is the starting point.

• Bend your knees and push your hips back as you descend into a squat position. Consider keeping the majority of your weight on your heels to better activate your glutes and hamstrings.

• Walk through your heels to return to a standing position and squeeze your glutes at the top. Do this pose once.

• Repeat this 8-12 times.

5- Lateral lunge

• Stand on your feet together, a dumbbell in each hand. You can either hold the dumbbells at your shoulders or down at your side.

• Take a big step to the right with your right foot. Hing your hips forward, push your butt back, and bend your right knee down into a side lunge, keeping your left leg straight. If you start with the weights at your sides, they should now frame the right leg.

• Pause for a second and then push your right foot back to the starting position. Do this pose once.

• Do the same position 8-12 times on the same side, then repeat the exercise on the other leg.

6- Banded Glute Bridge

• Lie on your back with your hands at your sides with your knees bent and your feet flat on the floor about hip-width apart. Wrap a resistance band around your thighs, just above your knees. This is the starting point.

• Squeeze your glutes and abs, and push your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a second, being careful to maintain tension in the belt so that your knees don't collapse toward each other.

• Slowly lower your hips to return to the starting position. Do this pose once.

• Complete this exercise 8-12 times.

Knee ligament strengthening exercises

To help you overcome the problem of torn knee ligaments, here are some physical therapy-based knee ligament injury treatment exercises that you can easily do at home.

These knee exercises are most effective when done regularly, 3-4 times a day and at short intervals to a few times every hour rather than once a day for a longer period.

1- Static quads

This is among the exercises to strengthen the lateral ligaments of the knee.

How to perform the exercise:

Sit on the floor with your legs straight in front of you.

Push the back of your knee into the floor using your thigh muscles.

Keep your toes raised toward your head.

Hold for 5 seconds and then relax.

Repeat 5 times on each side.

2- Straight leg raises

Straight leg raises are a weak knee strengthening exercise.

How to perform the exercise:

Lie on your back with your legs straight in front of you.

Tighten the thigh muscle in your affected leg.

Lift about eight inches off the ground.

Repeat three sets with ten repetitions.

3- The bridge

In the list of exercises to strengthen the knee, the "bridge" exercise stands out.

How to perform the exercise:

 lay on your back.

Bend your knees and extend your arms along your body and palms down.

Lift your pelvis off the floor and bulge your chest toward your chin.

Now, start rolling your thighs in and down.

Remember to keep your knees stacked over your ankles for the duration of the exercise.

Hold for 10 seconds and repeat one set of 10 repetitions on each side.

4- Moving warrior exercise

Another type of knee exercise is moving warrior.

How to perform the exercise:

Move your right foot to ninety degrees.

Line up your right heel with your left arch.

Keep your chest and thighs open.

Raise your arms to shoulder height.

Now, bend your right knee so that it stacks over your ankle and keeps track of it between the third and fourth toe.

Hold for ten seconds and then straighten your leg.

Do this pose 10 times, completing two sets before switching sides.

5- Moving high lunge

Moving high lunge is another type of knee exercise that is also one of the best exercises for knee stiffness.

How to perform the exercise:

 Stand with your feet together.

Put your hands on your hips.

Push your left foot back as you bend your right knee over your ankle.

Slowly straighten and bend your right, making sure not to lock the knee when extending the leg.

Repeat ten times, doing three sets before switching sides.