Weightlifters and bodybuilders need to focus on their knee stability and muscle strength to ensure optimum performance. These exercises help in improved functioning of knee muscles, help in reducing the chances of injuries and improves performance. Knee muscles strength enhancement helps in optimum sports performance. Weak muscles can later lead to knee problems and conditions of knee pain which might be difficult to tackle. Bodybuilders and weightlifters need to include these exercises in their daily routine for optimum performance.
Here Are 7 Knee Muscles Strength and Stability Exercises
1. Wall Slides
Stand straight as you keep your back to the wall. Your feet shall be shoulder distance apart. You need a small inflated ball just between the knees. Now, slowly slide your body down by the wall, all the while bending the knees. You will be lowering so that your knees make a right angle with the quads which shall be parallel to ground. Your shin shall be perpendicular to floor. Stay in this position for at least 10 seconds and get back to the start position. You need to do this at least ten times.
2. Short Arcs
This exercise helps in strengthing knees and improves balance and stability. Start by lying down on the ground flat. You can also sit up as you keep your leg in a horizontal position on a flat surface like a bed. You can place a rolled towel just under your knees. Now, you will be clenching the thigh muscles and slowly pulling your toes close to you. You can lift up your foot from the bed. Keep your knees straight. Stay in this position for at least three seconds. You can lower again. Repeat at least ten times.
3. Heel Raises
This is an excellent exercise for the knee muscles. It builds flexibility and stability in the muscles surrounding the knees. You need to hold a chair or any stable surface. Now, slowly rise up on your toes. Lift your heels from the ground. You can slowly get back to the lower position. Repeat at least 12 times.
4. Knee Marching
An easy exercise which can be done in a short time and helps in increasing the strength of knee muscles effectively. It offers support to knee muscles and builds strength and stability. Start by sitting comfortably in a chair. Keep your feet on the floor. Now, slowly march up your legs and bring them down. Do this one at a time as if you are marching in a sitting position. You need to do this exercise for least one minute. Do this twice daily. To increase the difficulty level, you can add a little weight.
5. Glute Bridges
Start by lying on your back. Keep your knees bent at an angle of 90 degrees. Your feet shall be on the floor. Now, keep your buttocks muscles tightened and slowly lift your bottom above from the floor. Move up as much as you are able to. You shouldn’t be arching your back. Your knees, hips, and shoulders should be well aligned. You need to hold on to this position as you slowly extend your one leg up and as you keep your knees aligned. Stay in this position for at least three seconds. You need to repeat on your opposite site. Repeat at least 20 sides on each side.
6. Straight Leg Raise
Your knee muscles are strengthened and conditioned with this easy workout. Lie down straight on your back. You should be in a comfortable position as you start. Your knee and leg shall be straight as you start the workout. Your other leg shall be bent. Now slowly pull the toes close to you. You can tighten and clench your muscles on the front of your thighs. Keep your knees straight. You can lift up your foot at least six inches up from the bed. Stay in this position for at least five seconds as you begin. You can again lower your body. Keep your knees straight all the while. Repeat at least twenty times.
7. Roll Out Shins
This exercise works out your soft knee tissues and muscles effectively. They help in offering great balance and stability to your knees. Start in a pushup position. Keep a roller just at the base of the ankles. You will turn your toes close to the midline of the body. This shall expose your muscles of the shin. You need to place your shin firm on the roller. Move towards the knee. You will be able to control the pressure as you move. Do this movement for at least one minute and take a break. Repeat. Do for at least ten minutes as you start.