KNEE STRENGTHENING EXERCISES THAT PREVENT KNEE INJURY

KNEE STRENGTHENING EXERCISES THAT PREVENT KNEE INJURY 

1. SQUATS 

Strengthens quadriceps, hamstrings, and glutes.

- Stand with feet shoulder-width apart.

- Lower body down into a squat, keeping back straight.

- Push back up to starting position.

2. LUNGES 

Targets quadriceps, hamstrings, and glutes.

- Stand with feet together.

- Take a large step forward with one foot.

- Lower body down into a lunge, keeping back straight.

- Push back up to starting position.

3. LEG PRESS 

Works quadriceps, hamstrings, and glutes.

- Sit in a leg press machine with feet shoulder-width apart.

- Press platform away from you, extending legs.

- Lower platform back down to starting position.

4. LEG EXTENSIONS 

Isolates quadriceps.

- Sit in a leg extension machine with legs extended.

- Lift weight up, straightening legs.

- Lower weight back down to starting position.

5. LEG CURLS 

Targets hamstrings.

- Sit in a leg curl machine with legs hanging off edge.

- Curl legs up towards glutes.

- Lower legs back down to starting position.

6. CALF RAISES 

Strengthens calf muscles, supporting knee stability.

- Stand on a step or platform with heels hanging off edge.

- Raise up onto tiptoes, then lower back down.

7. STEP-UPS 

Works quadriceps, hamstrings, and glutes.

- Stand in front of a step or platform.

- Step up onto platform with one foot.

- Bring other foot up to meet first foot.

- Step back down to starting position.