These knee strengthening exercises can help you run faster, develop the muscles surrounding your knees, and avoid knee discomfort. They may be done as part of your warm-up before a run or as part of your cool-down routine after a run, outside or indoors, whenever it is most convenient for you.
Knee flexions
Stand a foot away from a wall, knees hip-width apart, and feet pointed slightly outwards. Bend your knees and carefully slide your back down the wall. Do not allow your knees to extend past your toes. Allow your knees to point in the same way that your toes do. As you rise, concentrate on tensing the muscle above your knee and the buttocks.
Contractions of the thighs
Sit on a chair with your back straight. Straighten and elevate your right leg slowly until it is straight and your foot is pointed slightly outwards. Hold this position for 15 seconds by squeezing your right thigh muscles. To make the exercise more effective, continuously tense the muscle above your knee. Rep with the opposite leg. This is one of the best knee strengthening exercises.
Leg lifts with straight legs
Sit on a chair with your back straight. Straighten your left leg and elevate it until it is horizontal, with your foot pointing slightly outwards. While keeping your leg lifted, move it up and down 10 times while keeping the muscle above the knee contracted. Do not let your lifted foot touch the floor while performing this exercise. Rep with the opposite leg.
Hamstring stretch
Place your feet on the edge of a chair. Maintain your right leg’s bend while straightening your left leg, resting your left heel on the ground with your foot pointed slightly outwards. Bend towards your left leg, stretching your hamstring while tensing the muscle above your knee. Rep with the other leg. This is one of the best knee strengthening exercises.
Stretching the iliotibial band (ITB)
Cross your right leg behind your left leg to stretch your right ITB. Lean-to your left side and drive your right hip outwards while keeping both feet on the ground. Do not stoop or thrust your buttocks out. You should feel a stretch down the outside of your right leg and hip.
Squats
Stand with your feet shoulder-width apart, feet pointed slightly outwards, and hands at your sides or spread out in front for further balance. Reduce your height by bending your knees to a right angle. Maintain a straight spine and don’t let your knees extend past your toes.
Squat with one leg
Stand with your feet hip-width apart and looking forward. Balance on your right foot while lifting your left foot off the ground. Bend your right leg and carefully lower yourself, being careful not to let your knee slide beyond your foot or lean inwards. Slowly return to your starting location. This is one of the best knee strengthening exercises.
