Knee Strengthening Exercises

Knee strengthening exercises can range from simple to complex. You can do very simple ones sitting down to more difficult ones standing up. In this video, Doctor Jo will show you a progression of knee strengthening exercises.

The first exercise is a seated knee extension, or long arc quad (LAQ) to help strengthen your quad muscles. It’s important to go slow and controlled to really work the muscles. Start off in a chair with your back straight. Slowly bring your foot up straightening out your leg. At the end, you can pull your toes up to help contract the muscles even more. Then slowly come back down. If that becomes easy, then you can add small ankle weights.

The next exercise is a seated hip flexion to help strengthen the hip flexor muscles. Again, make sure you are going in a slow controlled movement. Bring your knee up towards the ceiling as far as you comfortably can, and then slowly come back down. If this becomes easy, you can add ankle weights.

Now you are going to do squats. The best way to do a squat is to give yourself a target like a chair or couch. Spread your feet about shoulder width apart, and make sure your knees do not go in front of your toes. Stick your buttocks back and keep your back straight. If this is too hard, you can put a box in the chair, so you don’t have to squat as low. If the squats at the chair become too easy, you can do one leg squats. It’s the same concept, but this time, you might want to put the chair in front of you so you can hold on for balance.

Then you will do step-ups. This is on a tall step, but you should start off with something shorter like 2-3 inches. You can also use a step at home where there is a rail to hold onto. Go very slowly and controlled with the step up and step down. Count to three for both up and down with the movement.

The last exercise is a lunge. You can use a box or a step for a target. The higher the target, the easier it will be. Step over the box and try to touch it with your back knee. Try to keep your back straight in an upright position. Once it becomes easy, then you can take the box away and go down to the floor.

Related Videos:

Knee Pain Exercises & Stretches

Real-TIme Knee Pain Stretches & Exercises

Subscribe on YouTubeGot Questions? Click here to send me an email.

Never miss another Ask Doctor Jo video. Click here to subscribe to my YouTube channel.


 


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.