You are here
Home > Good habits > 6 exercises you can do at home to strengthen your knees

6 exercises you can do at home to strengthen your knees

The knees are complex joints composed of cartilage, ligaments, bones, muscles and other small parts that tend to be susceptible to injury.

Since they are essential to execute the movements we make when walking , any problem that affects them can diminish our quality of life.

The point is that they are quite delicate and, unfortunately, tend to present problems due to excess weight, sudden actions, , among others.

Because of this, it is essential to give them enough attention and provide them with special care, even when there is still no type of injury or illness.

In addition, it is convenient to adopt a training routine that includes exercises focused on strengthening them.

As we know that not everyone has time to go to the gym, then we want to share some that can be done from home.

1. Race on the site raising the knees

6 exercises you can do at home to strengthen your knees

This exercise is as simple as it is effective in strengthening the knees and legs.

Its regular practice causes the joints and the internal muscles of the knees to gain resistance.

The most interesting thing is that it also serves as a , that is, it will help you increase your calorie burn.

See also:

How to do it?

  • Stand upright in a large space of your house and, without moving, perform the movements you make when running.
  • Stay in the same place and raise your knees as close to your chest as you can .
  • Try to do it for 20 to 30 seconds in a row.

2. Steps

It is an exercise that involves making the natural movements of the

In fact, since it works the entire inner part, it serves to tone the buttocks, the calves and the thighs.

How to do it?

  • Stand on a drawer or raised surface, and raise and lower your legs as if it were a step.
  • Lift the knee to the chest, or take the foot back towards the buttock.
  • Perform 3 sets of 20 repetitions.

3. Strides

6 exercises you can do at home to strengthen your knees

relax the knees and tone the gluteus and legs.

How to do it?

  • Stand up straight, with your feet at your sides and your neck stretched.
  • Take a step forward with one of the legs and flex it without the knee over the foot.
  • The other leg is pulled back, so that your knee is almost touching the ground.
  • Return to the starting position and perform 20 repetitions on each side.

4. Knees to the chest

The lower push-ups or knees to the chest are a simple activity that allows to stretch the muscles of the legs, including the knees.

Doing so not only reduces the risk of injury in this area of ​​the body, but also strengthens the lower abdomen.

How to do it?

  • Lie on your back on a mat to exercise. Keep your back straight and your hands at your sides.
  • Next, flex one of the knees and try to bring it as close as possible to the chest.
  • If you find it easy, you can flex both knees at the same time.
  • Hold the posture for 30 to 40 seconds and return, with a gentle movement, to the starting position.

5. Squats

6 exercises you can do at home to strengthen your knees

The squats are a type of very complete exercise that allows us to work the legs, the glutes and, of course, the knees.

It is an activity that improves resistance and balance, in addition to having some benefits on the abdominal area and .

How to do them?

  • Stand with your legs shoulder-width apart and your knees slightly bent.
  • Stretch your arms in front and lower slowly as if you were going to sit on a chair.
  • Make sure that the knees do not exceed the feet because, otherwise, they could suffer some injury.
  • Hold for a couple of seconds and return to the starting position with a smooth movement.

We recommend you read:

6. Stretching of the quadriceps

This type of exercise not only helps to relax the legs but also strengthens the knees and prevents injuries.

How to do it?

  • Stand up straight, with your back straight and your eyes straight ahead.
  • Try to bring the heel towards the gluteus, with the ankle held by the hand and the knees together.
  • Rest the other free hand on the side, back or wall to facilitate balance.
  • Hold the posture for 20 seconds, rest and repeat with the opposite leg.

As you can see, you do not need machines or professional

Of course, try to make each movement very carefully, since mistakes could become injuries.

6 exercises you can do at home to strengthen your knees