Knee Strengthening Exercises

Knee Strengthening Exercises
Half Squats: 3 sets of 10
Stand shoulder length apart. With arms out, lower your upper body into a sitting position, and hold fo
r
5 seconds. Return to the original positions by putting on your heels. If the exercise is easy, hold weights in
your hand.
Hamstring Curls: 3 sets of 10
Hold onto a steady surface to maintain balance. Flexing the knee, lift y
our heel as high as you can. Hold for
5 seconds and return to the original position. If the exercise is easy, add ankle weights.
Calf Raises: 2 sets of 10
Hold onto a steady surface to maintain balance. Lift one foot off the ground. Keep your weight on the ball of
your foot, lift your heel as high as you can. Return to the original position and repeat.
Leg Extensions: 3 sets of 10
In a sitting position, ?ex the muscles of your thing. With control, straighten your leg while continually
exing your thigh muscles. Hold for 5 seconds, and return to starting positions. If the exercise if easy,
add ankle weights.
Straight Leg Raises: 3 sets of 10 reps
Lay down, using your elbows for support. Bend one leg and keep it ?at
on the ground. Maintain the other
leg 6 to 10 inches off the ground. Hold for 5 seconds, and return to the original position. If the exercise is
easy, add ankle weights.
Straight Leg Raises (prone): 3 sets of 10 reps
Lay down using your arms to support your head. Squeeze the muscle, and l
ift one leg as high as possible.
Hold foe 5 seconds and relax. If the exercise is easy, add ankle weights.
Hip abduction 3 sets of 20 reps
Lay on your side. Bend the lower leg for support. Keep your upper leg st
raight. With control, raise the leg to
45 degrees. Make your leg is straight but not locked. Hold for 5 seconds, and r
eturn to starting position. If
the exercise is easy, add ankle weights. Grow well. Play well.
SM
ortho-institute.org • Los Angeles: 213-741-8330 • Santa Mo
nica: 424-259-6593
Knee Strengthening Exercises
Hip adduction: 3 sets of 20 reps
Lay on your side with both knees straight. Cross one leg over the other. Raise the bottom leg 7 inches
from the ground. Hold for 5 seconds, and return to the original position. If the exercise is easy, add ankle
weights.
Leg presses: 3 sets of 10 reps
Position the stretch band at your foot arch, holding the ends in your hands. Lay down with your elbow
bent on the sides. Flex your knee towards your upper body. With control, straighten your knee. Hold for
2 seconds, and return to the starting position.
Gro
w well. Play well.
SM
ortho-institute.org • Los Angeles: 213-741-8330 • Santa Mo
nica: 424-259-6593