3 Exercises for Knee Stability

3 Exercises for Knee Stability

Strong, stable joints are a key factor in preventing nagging aches and pains. Because the hips, hamstrings, and quads all work together to help the kneecap move properly as the knee bends, it’s important to strengthen and work all of these muscles to keep the knee strong and flexible.
Knee instability can lead to ACL injuries, irritated tendons, and many other lower body injuries, so the importance of knee strength should not be overlooked. It’s smart to add knee strengthening movements to your exercise routine in an effort to prevent these injuries and improve athletic performance.

Glute Bridges3 Exercises for Knee Stability

Glute bridges are one of the most common knee strengthening exercises and can be performed daily to prevent knee pain.

  1. Start lying on your back with your feet on the floor and knees bent at a 90-degree angle.
  2. Press your hips up to form a straight, diagonal line from your knees to your shoulders, and then lower back down.
  3. Focus on utilizing your glutes as opposed to your hamstrings with this move.
  4. Complete two sets of ten reps.
    1. Once this becomes very easy, try doing single leg bridges by lifting one foot in the air while maintaining good form.

Single Leg Deadlift

Single leg deadlifts help improve balance and posture, while increasing your hamstring gluteal flexibility and strength.

  1. Start standing with your legs hip-width apart and feet pointing forward.
  2. Place one foot back with only the big toe touching the ground.
    1. For an advanced movement, lift the back leg off the ground entirely so you’re only supported by your front leg.
  3. Bend at the waist while trying to keep your knee and back relatively straight.
  4. Keeping your shin vertical, bend down as deep as you can with good form.
    1. Be mindful not to let your knee collapse inward.
  5. Return to the standing position by squeezing your glutes.
  6. Complete two sets of ten reps.

Weighted Step Ups

Weighted step ups help strengthen the quads, glutes, and hamstrings with minimal stress on the knee. This exercise can also be modified to make it harder or easier by adding or subtracting weight and adjusting the height of the step.
Step height is the first thing to consider with this exercise. The lower the step, the more the quadriceps will be worked. The higher the step, the more the hamstrings and glutes will be worked. Beginners should start with a low step, around six to eight inches high, and increase the height as the movement becomes easier.

  1. Begin with your preferred step height and weight.
  2. Step up with the right foot and bring the left one to meet it on top of the step.
  3. Step down with the left foot.
  4. Repeat for a specific number of repetitions, then switch to the left foot leading and do the same number of reps.

If knee pain has been keeping you from doing the things you love, consider visiting Airrosti. Our treatment plan pinpoints pain at the source to eliminate it quickly with little-to-no downtime. We equip you with the knowledge and skills to speed your recovery and prevent future injuries.
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