How To Strengthen Your Knees

Expand the description and view the text of the steps for this how-to video.

Check out Howcast for other do-it-yourself videos from stevenkittinger and more videos in the General Exercise category.

You can contribute too! Create your own DIY guide at http://www.howcast.com/videos/new or produce your own Howcast spots with the Howcast Filmmakers Program at http://www.howcast.com/filmmakers/apply.

Your knees support much of your weight. Exercise can keep your knees healthy by strengthening the muscles surrounding the joints.

To complete this How-To you will need:

Strength exercises
Joint supplements (optional)

Warning: Always consult a physician before attempting any exercise plan.

Step 1: Strengthen quadriceps

Do quadriceps exercises. Strong quads make for strong knees. Sit in a chair, back straight, and place a rolled towel under your knees.

Step 2: Lift leg to horizontal position

Slowly lift one leg until it is horizontal to the ground, hold it for three seconds, and then slowly return the leg to the beginning position. Repeat with your opposite leg, working up to three sets of 12 to 15 repetitions.

Tip: Joint supplements like glucosamine can help keep your joints supple.

Step 3: Perform quad leg lifts

Perform quad leg lifts by lying flat on your back on the floor. Bend one knee to a 90-degree angle.

Step 4: Lift straight leg

Lift the straight leg slowly until it is parallel with the bent knee, hold it for three seconds, then slowly return it to the floor. Perform this 10 times, and then repeat with your opposite leg, working up to 10 repetitions.

Tip: Do not exercise the same muscle groups two days in a row.

Step 5: Perform quad squats

Perform 12 to 15 quad squats by slowly squatting, keeping your knees at a wider than 90 degree angle. Hold the position for one second, and then slowly return to a standing position.

Step 6: Strengthen hamstrings

Do hamstring exercises, which will help strengthen your knees. While on your stomach, place your left foot on your right heel.

Step 7: Lift right heel

Slowly lift your right heel up while resisting with your left foot. Hold the position for 10 seconds and return to the beginning position. Complete 10 repetitions; then repeat with your other leg.

Thanks for watching How To Strengthen Your Knees! If you enjoyed this video subscribe to the Howcast YouTube channel! http://www.youtube.com/subscription_center?add_user=howcast

Category:

Howto & Style

Tags:

• HealthyBeauty
• strengthening
• knees
• building
• strength
• exercising
• healthy
• weak
• physical

[Marianis2305]

I DON'T HAVE ENOUGH PATIENCE FOR THIS!

[morales760]

I was actually doing squats before I clicked this video. The person has horrible technique!!

[rapesomeface]

Quad exercise: (Front) squats, Hamstring exercise: Deadlifts.

[TheChocoTOASTIES]

who is doing this on computer chair?

[06TurboVtec]

dirty feet -_-

[EmotionalShredd]

this does nothing, in other words its totally crap, if you dont use submaximal weights and be progressive

[don114]

@don114 dislocated the patella i mean.

[don114]

@morales760 i dislocated my knee... i dont think using body weight to strengthen the knee is a very smart/effective way for people like me...

[TyneSpeedx95]

I dislocated my knee last year I hope this will help cause the pain comes more than usual for the last two months

[AsianTeriyaki05]

Should i do this if i have an MCL?