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8 effective knee strengthening exercises

Fitness
2022-12-15 | By: SNAP Fitness
 8 effective knee strengthening exercises

Despite their numerous health benefits, high-impact workouts such as running and HIIT (high-intensity interval training) can cause knee joint damage in some people. However, if you begin to experience pain or discomfort in this area, don't give up on your morning jogs and stress-relieving cardio sessions.

The muscles around your knees will gradually develop if you incorporate knee-strengthening exercises into your weekly routine. This will provide additional support while pounding the pavements or launching into a jump squat, as well as improve your overall flexibility.

Simply select a few exercises from our list of the best knee exercises below and repeat them several times per week. Different exercises suit different people, so try them all and then stick with the ones that suit your body the best.

Straight leg raises

This is a terrific workout for knee discomfort, and it's a good place to start if you're just getting started with strengthening the muscles surrounding your knees.

It targets your quadriceps (the muscles at the front of your leg) while placing little to no pressure on your knee. You also don't need any special equipment, so you can perform it anywhere.

Here’s how you do it:

  • Lie down on the floor or a similar flat surface on your back.
  • Place one foot flat on the floor and bend one knee. Maintain the opposite leg's straight and extended out position.
  • Then, using your thigh muscles, elevate the stretched-out leg to the same height as the opposite knee.
  • Repeat 10 to 15 times for a total of three sets.

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Calf raises

This one, as the name implies, targets your calf muscles, which are located in your lower leg and behind your shin bone. This can be done while hanging onto the back of a piece of furniture or when climbing stairs while grasping the handrail and allowing your heels to dangle over the edge of the step.

Here’s how you do it:

  • Slowly elevate your heels as high as you can, then slowly drop them again.
  • Repeat 10 to 15 times for three sets.
  • To make it more difficult, stand on the edge of a step with your heels dangling over the edge, or elevate one foot slightly off the floor so that all of your weight is on the other foot.

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Side leg raises

This is a useful motion that targets many different regions of the leg, and you can have seen it previously in Pilates sessions.

Here’s how you do it:

  • Lie on one side with your legs stacked, then bend the lower leg for support and balance.
  • Straighten the upper leg and lift it to 45 degrees.
  • Hold it in the air for five seconds, then gently drop it back down.
  • Engage your leg and glute and repeat 10 to 15 times. Then swap sides and repeat with the other leg. (Basic guideline, but see your skilled personal trainer for precise sets, repetitions, and rest periods)
  • To add some variety, consider pointing the toe of your higher leg slightly toward the floor as you lift it.

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Leg press exercises

If you've never used this machine before, it's best to contact a member of staff for assistance. However, once you've done it once, you'll find it really simple to continue on your own.

  • Sit on the leg press machine with your back and head on the back support and your feet flat on the footplate in front of you, roughly level with your chest.
  • Push the plate away from you slowly until your legs are fully stretched but not locked out. Return to your starting posture by bending your knees.
  • Perform three sets of 10 to 15 repetitions, gradually increasing the weight as you gain strength. (This is general advice; however, for particular sets, reps, and rest times, consult with a skilled personal trainer.)

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Hamstring curls

This exercise targets your hamstrings, which are the muscles down the back of your thighs. Many gyms feature a machine for this action, but you can alternatively execute it by laying on your stomach or standing up and holding anything in front of you.

  • Lie face down on a mat and gently bend your knees until your heels are as near to your buttocks as possible. Lift one leg at a time in the same manner if standing.
  • Perform three sets of 10-15 reps (basic recommendation but see your qualified personal trainer for specific sets, reps, and rest periods).
  • If the motion becomes too simple, add someone, three, or five-pound ankle weights. These can be raised as you gain strength.

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Step-ups

You can perform this on a plastic step at the gym or at home on a step or a low and stable surface.

  • Step one foot onto a step bench.
  • Bend both knees while keeping your hips level and gently drop one foot to the floor, softly tap it, and then draw it back up to the starting position.
  • Repeat 10 to 15 times before switching legs. (This is general advice; however, for particular sets, reps, and rest times, consult with a skilled personal trainer.)
  • If it seems too simple, take a higher step or place your heel instead of your toe on the floor.

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Wall Squats

This is a more challenging maneuver that should only be tried after you have spent some time working on your knee muscles.

  • Stand with your feet approximately shoulder width apart and your back to a wall.
  • Bend your knees gradually and slide your back and pelvis down the wall while maintaining your back upright.
  • Hold this sitting posture for 5 to 10 seconds before repeating.
  • If you feel pressure or pain in your knees, don't bend too much and quickly alter your posture.
  • Each time, try to hold the stance for a few seconds longer. 

And if you are looking to join best gym in Dubai, then contact Snap Fitness. Gyms in Dubai can make your task easier. Training with Snap Fitness will alter your life. Snap Fitness is the best gym Dubai because we have always strived to create the most secure and encouraging atmosphere for workout aficionados of all skill levels.

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