Name: Playbook - Mo Ali - Knee strengthening workout
Uploaded: 2021-01-18T11:48:43.728Z
Duration: 30 min
Description: Knee strengthening workout

Lawrence

Check out these simple yet effective exercises to help prevent knee injury from MK Sports Therapy.

Stand with your feet shoulder-width apart. While keeping your back straight, sit back and down as far as you can comfortably go without letting your knees extend past your toes. Pause briefly and stand back up. Start with quarter or half squats and build up to full squats as you grow stronger. Once you feel comfortable with normal full squats, you can progress this exercise and include a resistance band. Place the band just above your knees, apply some tension to it and complete your squats.

Normal/Resisted Squats

Stand with feet hip-width apart and take a big step forward. Slowly lower your hips, bending both knees but making sure that the front knee does not track over the toes. Pause, then push up off the front heel to return to start. Secondly, using the same leg take a step to the side. Bend your knee as you push your hips back to lower your body down. Keep both feet flat on the floor during the lunge. Pause, then push back to the starting position and repeat on the other leg. This full cycle counts as one rep. Once you feel comfortable with this exercise, progress it by including a resistance band. Place the band above your knees as you complete the lunges.

Forward & Sideways Lunges

To prepare for the exercise, lie on one side with your legs stacked on top of each other. Place a resistance band around both your ankles. Flex your top foot and slowly raise the leg, keeping it straight and strong. Raise the leg to about shoulder height, then pause briefly and slowly lower back down. After your set is complete, switch sides and raise the other leg.

Resisted side leg raises

You’ll need a short platform or stair step for this exercise. Step onto the platform or stair with one foot, then put weight onto that foot and straighten the leg, stepping up all the way. Bring your other leg up to 90-degree knee and hip flexion. Pause, and slowly return back.  Change leg and repeat 8-10 repetitions on each leg.  If you find this exercise a bit easy you can progress into single leg plyometric box jumps. Standing on one leg, jump up on to the short platform or step, landing on the same single leg.  Swing your arms to add some momentum

Single leg plyometric jumps

Lay on your stomach with both legs fully extended behind you. Place a resistance band around both feet. Using one leg bring your heel as close to your butt as you can. Pause, slowly return the leg back down and repeat. Once you complete 8-10 repetitions switch legs. The difficulty of this exercise will depend on the strength of the resistance band being used.

Resisted hamstring curls

Place a resistance band around both your ankles. Raise your active leg up until your thigh is parallel, and calf is perpendicular to the floor. Place your hands on your hips or use a stationary object for balance. Maintain this position whilst you fully extend your leg that is being worked. Repeat this 8 – 10 times before switching legs.

Resisted standing leg extension

Lie on your back with knees bent and heels flat on the floor, about six inches away from your butt. Tighten your core muscles, press into your heels and lift your hips off the floor. Hold for several seconds, then lower down slowly. To make the exercise more difficult, lift one leg into the air to create a single-leg bridge and/or add a resistance band around both your knees.

Glute bridges

Stand with your feet shoulder-width apart and knees slightly bent, raise one leg off the floor to 90 degrees hip and knee flexion. From there, slowly bring your leg back behind you, keep your back naturally arched, bend (hinge) at your hips, and lower your torso until it’s almost parallel to the floor. Briefly pause at the bottom, thrust your hips forward, and raise your torso back to the starting position. Repeat 8-10 times before switching legs.

Knee strengthening workout

Community

More workouts from Mo Ali