10 Effective Knee Strengthening Exercises

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Published: July 7, 2022

We all know that the knee is the largest joint and therefore prone to a lot of pain and injuries. People of all ages, during their life, can experience knee pain or any kind of discomfort. When this occurs, a lot of physicians recommend effective knee strengthening exercises. It is important to know that these exercises do not affect the knee directly. However, they focus on the muscle that surrounded it. Following knee strengthening exercises, you may alleviate pain, strain, and pressure on these joints. This is why one of the best personal trainers in Dubai is here to explain to you the benefits of these exercises. Moreover, we will provide you with the 10 most effective knee strengthening exercises to try out. You can do them in the gym, at home, or even outside. They are very simple and can be done without any additional equipment.

There are numerous benefits of knee strengthening exercises

Just like there are many back pain exercises, there are even more exercises for your knees. It is very essential to perform them in order to improve the control and strength around your knees. These effective knee strengthening exercises will activate different muscle groups. Don’t worry, they can be a bit challenging but not painful at all. Instead, all of these exercises that we will mention are easy to perform and very effective in the long run. One of the main benefits that we would like to mention are the following:

  • they will reduce the risk of injuries while running or working out,
  • knee strengthening exercises allow movement without pain,
  • they will ensure control, stability, and full function,
  • if you have weak knees, they will give your more strength and control over them.
A woman helping a man with knee pain
Knee strengthening exercises are effective to cure knee pain and stop it from returning.

#1 – Leg lifts will alleviate pressure in your knees after a long day

Every affordable personal trainer Dubai has will recommend leg lifts for your knees. Moreover, they are perfect for achieving overall strength. After this exercise, it will be much easier for you to run, walk, or jump in your workouts. What you should do is lie down on the mat on the floor with a flat back. Keep your right leg straight and bend your left leg slightly in the knee area. Bring your right foot closer to your body as much as you can. Your leg should be around 12 inches away from the floor. It is best if you could hold your right leg up for around 5 seconds. Repetition is essential so try to repeat three more times with the same leg. After repetitions, it is time to switch legs. Be careful not to arch your back while doing this exercise.

#2 – Single leg dip that you can even do in your office

Not only this exercise will help your knees, but also it will involve your gluteus muscles and hamstrings. If you are attending pilates classes in Dubai, you can prepare with this exercise even at work. You only need two stable chairs that you will place on both sides of your body. Hold on to the chairs to maintain balance. The next thing you should do is lift your left leg about 12 inches from the ground. This way, all your weight will be on your right leg. Slowly try to bend down and push all your weight onto the supporting leg. You should be in this position for about 5 seconds and then switch sides and repeat. This exercise is perfect for building balance as well. It will not only strengthen your knees but also your hips and ankles.

A woman doing effective knee strengthening exercises
Doing daily exercises and stretching out helps a lot especially before working out.

#3 – Wall squats will activate your quadriceps and gluteus muscles

If you wish to combine your fat loss workout with knee exercises, then this one is for you. Wall squats are perfect for strengthening your knees, as well as activating other muscles. Moreover, it will focus on your quadriceps, hip muscles, and gluteus. You will build more strength in these areas, especially in your thighs. All you have to do is stand with your shoulder, head, back, and hips against the wall. Move your feet away from the wall a bit. Next, slide your back down the wall until you are in a similar position as sitting. You should be able to hold for about 5 seconds and slide up in the previous position. Depending on your flexibility, you should do three sets for 40-60 seconds. However, if you are a beginner add breaks and slowly increase the time.

#4 Half squats are useful since they will not put so much pressure on your knees

Squats are part of every fat burning workouts for men and women. Additionally, another great way to activate your glutes and strengthen your knees are half squats. They will not put so much pressure and strain on your knees, especially if you are in pain. The first thing you should do is to position yourself in a standing squat position. Your hands should be on your hips or extended straight in front of you for balance. Then, slowly squat in a half squat position. Try to pause for a few seconds to increase tension in your muscles. The ideal repetition for this exercise is 10 times. The best thing is to start with a small number of sets and repetitions, and gradually increase. For beginners, they might seem challenging at first.

Women doing squats in the gym
Squats and half squats are a perfect way to start every workout session.

#5 Learn how to control your knees with stability lunges

Stability lunge is one of the best effective knee strengthening exercises. Even more, it will aid you in controlling your knees and strengthening your core muscles. If performed correctly with a help of a cheap personal trainer Dubai has, it will improve your leg strength. Since they might cause knee pain if done in an incorrect way, always seek professional help. Firstly, make sure you are standing with your legs apart. One leg should go forward and one back. You should bend your knees in a 90-degree-angle and slowly return to the previous position. Make sure your front knee is stable. Ideally, you should do three sets with about 10 repetitions. Be careful since these lunges can cause damage if performed incorrectly. Therefore, go slowly and carefully, and if needed ask for professional help. We don’t want to see you get hurt.

#6 Glute bridge is a wonderful exercise to reduce knee pain

Every once in a while you will feel pain or sore muscles after working out. This is very common, especially after very intense workouts such as CrossFit training. To reduce knee pain, but at the same time strengthen your knees, glutes, and hamstrings, try a glute bridge. For this exercise, lie on your back on the mat with both knees bent at an angle of 90 degrees. Secondly, start lifting your bottom up slowly and squeeze your glutes. Your knees should be in line with your feet at all times. The worst thing you can do is to arch your back. This will cause more pain and you will not see any results if you continue to do so. Ideally, 10 repetitions in three sets should do wonders after a period of time.

A woman stretching out in the park after a long run
To reduce pain during workouts or running, make sure you do knee exercises at home.

#7 Butt kicks are great for better form and prevention of possible injuries

Butt kick is another great exercise that you can include in your weight loss workout program. If you combine them with fitness meal plans Dubai personal trainer created for you, you will see results soon. Butt kicks are brilliant since they will help you get a better form and also prevent injuries during workouts. Also, you can use them as a warm-up exercise. Firstly, try finding something to help you keep a balance. For example, stand near a wall, and basically, try kicking your butt with your heels. You should do 20 kicks and change your legs. Of course, if you need rest, take small breaks for about 45 seconds.

#8 Enjoy sunny days in Dubai and do donkey kicks at the beach

Use these sunny summer days to relax at the beach and at the same time exercise. Donkey kicks are ideal for your glute and strengthening your knees. They will make you keep your entire body stable, while your legs are moving. At the same time, you can find a yoga instructor Dubai has, and have a nice yoga session there. All you have to do is get on your hand and knees. Start kicking your one leg back, while your other one is bent at the knee at an angle of 90 degrees. Try doing three sets for 15 repetitions for each leg. If you are exercising on the beach, it should be easy because you will be on a soft surface such as sand.

#9 Clamshell knee exercise can be done at home and it’s great for women

A lot of people, especially women, like to work out at home using resistance bands. Many often decide to hire a female physical trainer and continue exercising at home for better results. If you have a resistance band, place it around your legs above your knee. Lie on your right side and bend your knees. In order to prevent straining your neck, place your head on your arm. Try to keep your heels together and rotate your left knee toward the ceiling. 15 repetitions are ideal and then switch the sides. Clamshell is a great exercise that you do in the comfort of your home. If you incorporate this exercise into your workout routine, this exercise will provide you with great fitness results.

#10 Lateral walk with a resistance band helps in stabilizing your knees

Another amazing effective knee strengthening exercise is a lateral walk with a resistance band. This exercise will fully activate your glutes and thighs. Moreover, it will help in stabilizing your knees and improves flexibility. Every kickboxing personal trainer Dubai knows that flexibility is crucial to every workout. For this exercise, simply put a resistance band around your ankles and stand firmly with your feet apart. Lower into a squat position and step out to the right. Continue like this, taking 10-15 steps to the left and then 10-15 to the right. This exercise is brilliant for improving the stability of your knees. If you don’t have a resistance band, this exercise can be done without it as well.

A man doing one of the best effective knee strengthening exercises
Donkey kick is a perfect exercise without any equipment for your knees and tighs.

How often should you do knee strengthening exercises?

All of the above-mentioned exercises are one of the best effective knee strengthening exercises. However, you don’t have to perform them every single day for results. Our recommendation is to do them two times a week. Combine them with a leg workout, or a 7 day meal plan for muscle gain, and you are on track. There are no specific rules on how many repetitions you should perform. Try doing about 8-12 repetitions in about two or three sets. You can do them without equipment or even add weights if you have them. These exercises are effective not only for your knees but for other muscle parts as well.

Should you incorporate knee strengthening exercises in your workout?

As previously mentioned, there are numerous benefits of these effective knee strengthening exercises. It doesn’t matter if you are an athlete, a daily walker, or a person who does workouts occasionally in the gym. If you are experiencing any type of knee pain or discomfort, you should include these exercises in your routine. Additionally, these exercises are perfect for runners or people who are engaging in any kind of physical activity. They will help you stabilize your knees, prevent any kind of injury, and make you feel better while working out. Try them out and you will see amazing effective results in no time.

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