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Knee Strengthening Exercises

I have heard hundreds of reasons people choose not to workout and one of the most common excuses is my knees hurt when I do anything...well I am hear to tell you that is a great reason you SHOULD workout. Your knees carry most of your weight which puts excess stress and pressure on the joint which can cause pain. The good thing is you can eliminate most of this pain by being at a healthy weight, stretching, and strengthening the muscles around your knees. Simple enough, right? You have two main muscle groups that support your knee, your quadricep which is made up of the four muscles on the front of your thigh which helps to straighten your knee and your hamstring which is the muscle on the back of your thigh and helps to bend your knee. Strengthening these two muscle groups will greatly decrease the amount of pain you have in your knees.

There are many different exercises that can help strengthen the muscles around your knee, below I have listed a quick 15 minute workout that is perfect for beginners. Remember don't try anything without your doctors consent and if there is any pain while doing the exercise stop immediately. Each persons body is different so we might need to find a different exercise for you! If you have any additional questions come into Live Fit and one of our trainers would love to help!

Knee Raises: Sit in a chair with your back straight, feet flat on the ground, and core tight, lift on leg about 3 inches and begin straightening. Once your leg is completely straight contract your quadricep for 10 seconds then release and repeat on the other leg. Repeat 5 times on each leg

Straight Knee Pulses: Begin in the same position as explain for knee raises. This time instead of holding the contraction in your quadricep perform 10 pulses moving your straight leg up and down 2 inches before switching to the other leg. Repeat this 5 times on each leg.

Hip Raises: Lay on your back with your knees bent and feet flat on the floor. Driving through your heels begin lifting your butt of the ground once your cannot lift any further contract your glutes (butt) and hold for 10 seconds. Repeat 10 times

Hip Raises with a Pulse: Perform a hip raise and this time add a pulse at the top of your hip raise. Pulse 10 times before dropping your butt to the ground. Repeat that process 10 times.

Inner Thigh Holds: Place a pillow or soft ball between your knees begin by performing a hip raise. While at the top of your hip raise squeeze the pillow and hold for 10 seconds. Repeat 10 times

Inner Thigh Pulse: Repeat the inner thigh hold and instead of holding at the top of your hip raise perform 10 squeezes. Repeat 10 times.

Repeat this workout 1 time for a 15 minute knee strengthening workout.