Knee Exercises

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Knee Strengthening Exercises continued...

Hamstring Strengthening

Note: Only do one hamstring strengthening exercise on the days you exercise - if you are doing no more than one set. If you have progressed to doing two sets of hamstring exercises, you can pick two different hamstring exercises or do the same one twice. Go to How Many Repetitions and Sets of Strengthening Exercises for more info.

Seated Hamstring Strengthening Contractions:

Sit in chair, with knees bent to 45 degrees and heels on floor (toes lifted up). Don't move heels but pull back on them, digging heels into floor. You will feel tension in you hamstrings. Hold for count of 5 - 10 seconds. Relax for count of 3. Do 10 repetitions.

Lying Hamstring Strengthening Contractions:

Lie on back, knees bent about 45 degrees. Dig heels into floor. You will feel tension in your hamstrings. Hold for count of 5 - 10 seconds. Relax for count of 3. Do 10 repetitions

Hamstring Strengthening Curls:

Lie on stomach. Place left foot onto the back of the right heel. Slowly pull your right heel toward your buttocks - resisting with the left leg. This contracts the hamstrings. Hold for a count of 10. (Keep pressing your left foot and right heel against each other) Hold for a count of ten and relax for count of 3. Do 10 repetitions.

hamstring curl

Walking backwards helps to develop the hamstrings. When walking backwards, your weight is distributed more evenly, resulting in less strain on your knees.

*The squat exercise also strengthens the hamstrings.

Other Strengthening Exercises for Knee Stability

inner thigh squeezeHip Adductors (Inner Thigh) / groin muscle and inner quad muscle (VMO) Strengthening Inner Thigh Squeeze:

Sit in chair, put fist (or folded towel or small ball) between knees.
Squeeze together knees.
Hold for count of 10. Relax for count of 3.
Do 10 repetitions.

Hip Adductors (Inner Thigh) strengthening Inner Leg Lift:

Lie on floor on your right side, shoulder and hips aligned. Use your right hand to prop up your head. Place your left hand on floor in front of you to help balance yourself. Bend left leg and bring it to the floor in front of you. Slowly raise your right leg about 10 inches off the floor then, hold for a second, then slowly lower leg to ground. Do 10 reps. Repeat on other side.

hip adductor leg lift
Hip Abductors (Outer Thigh/Hip) strengthening Outer Leg Lift:

Lie on floor on your right side, shoulder and hips aligned.
Bend right leg (leg on floor) to about 90 degrees.
Slowly raise you left leg about 18 inches, hold for a second, and then slowly lower leg.
Do 10 repetitions. Repeat on other side.

hip abductor strengthening leg lift

knee exercises continued...