The vastus medialis muscle is one of the quadriceps muscles located on the inner front of your knee. It regulates patella (kneecap) position, so strengthening this muscle is crucial to alleviating knee pain and avoiding injuries.
Studies have demonstrated that adding hip adduction to squats increases VMO activation. This provides an effective method of targeting this muscle group.
Leg Extensions
Leg extensions are an underrated way to target quadriceps – which provide essential support to knees – during fitness workouts. As an open-chain kinetic exercise, this movement keeps both feet on the floor while you use your quads to lift a weight or bar above your head.
The leg extension exercises target the quadriceps femoris muscle that straightens your knee joint. It is one of the most powerful quad-building exercises as it places significant tension on this area in its contracted state and also allows concentric and eccentric contraction training that cannot be accomplished using other exercises such as squats or lunges.
As with all exercises, leg extensions require proper form and technique for maximum effectiveness. As you gain strength and improve, gradually increase the load so as to continue challenging your muscles without placing undue stress on joints.
Leg Raises
Quadriceps muscles play an essential role in stabilizing knee joints. Leg raises can be an effective exercise to strengthen these front thigh muscles and help protect against knee injuries or pain.
Stand barefoot on a firm surface with one heel flat on the floor, lifting and lowering one heel towards your buttock before returning it back down again. Do this exercise for 30 to 60 seconds at a time before repeating it several times.
Heel slides are an exercise designed to strengthen calf muscles and promote knee stability. Start with feet hip-width apart and place a resistance band or other piece of equipment around ankles; bend knees slightly as you slide one leg forward then slowly bring back into starting position.
Straight leg raises are a simple yet effective knee strengthening exercise. To perform them, simply lie on your back and raise one leg straight up into the air for 10 counts before slowly lowering it back down again. Repeat on both legs. For added difficulty, add a 5-pound ankle weight that gradually becomes heavier over time as your strength improves.
Lunges
Walking lunges or jumping lunges will strengthen your knees to provide greater knee stability and help protect them from injuries, which makes these exercises ideal for rehabilitation programs and sports performance-boosting exercise routines.
Lunges work multiple major muscle groups in your lower body, including quadriceps, hamstrings and glutes. Additionally, lunges strengthen your core and hips through proper posture. When starting out it may be helpful to use a bench or another form of support for your front foot so as to not place extra strain on knees.
Studies have demonstrated the strength-enhancing benefits of lunges for knees. When performed improperly, however, lunges can also cause knee pain in the form of sprains, meniscus tears, iliotibial band syndrome, patellofemoral joint pain or discomfort and patellofemoral joint ache or discomfort. If this happens to you, consult with a physical therapist who may suggest adapting lunges accordingly so they’re safer and more effective for you.
Leg Lifts
A classic exercise with multiple variations, the leg lift provides comprehensive knee strengthening while also working glute and hamstring muscles. As this exercise becomes easier, add 5-pound ankle weights for added difficulty without risk of injury.
Straight leg raises can effectively target both quadriceps and hip flexor muscles without needing equipment to perform them. Simply lie on a flat surface like a bed or sofa with one leg extended straight out front while keeping one bent leg bent behind you.
Tighten the thigh muscle of your extended leg and raise it slowly as high as possible without experiencing pain, repeating 10 times for each leg. This exercise may be difficult for those with weak core muscles; to ensure a successful outcome it is key that they keep their lower back pressed into the floor to avoid arching their spine. As your core strengthens you may be able to lower your legs closer to the mat while still not arching your spine.
Leg Presses
The leg press often draws criticism from fitness professionals, yet it remains an effective means of targeting and strengthening quadriceps muscles.(1)
Rest on your back with one knee bent and the other straight out in front. Now slowly lift one leg until it reaches an approximate 45deg angle, pause at its highest point and lower back down again before repeating this exercise with your other leg.
This exercise also strengthens hip abductor muscles, which play an essential role in moving knee and hip joint. (4)
Stand with one uninjured leg in front and one injured leg behind you, keeping both feet shoulder-width apart and flat on the floor. Lower your body to where your legs form a line from knees to shoulders without arching or rounding back – this may place unnecessary strain on knees – holding this position for several seconds before returning back up to starting position; perform 10 repetitions per leg as soon as you become stronger before increasing resistance until knee pain subsides.
Leg Curls
These exercises target strengthening muscles around the knee while stretching the iliotibial band that runs down the outside leg. They’re an invaluable asset to any workout routine for people hoping to prevent knee pain and increase running performance.
Existing knee injuries should always consult with a physical therapist prior to beginning new exercises, in order to ensure they are tailored appropriately and executed without risking further injuries. A physical therapist will ensure the exercises fit your condition while overseeing completion for maximum safety and avoidance of future injury.
Knee strengthening exercises should be undertaken slowly and carefully as part of a comprehensive fitness regimen that includes lower body and core exercises to protect knees from becoming overworked. While Baptiste-Mbadiwe recommends certain exercises on this page, people should do what feels safest for their bodies and joints.
Lunges may be challenging for those suffering from painful knees; for those in such circumstances, lunges should be modified by bending at the ankle or using a chair instead of standing. A bridge exercise can also help strengthen glute and back muscles; to do one sit on a chair with one foot on the floor and one bent under you while keeping core engaged; raise hips until they form a straight line from knees to shoulders before holding for 10 counts.
Leg Swings
Physical therapists can assist in determining which exercises are suitable for your knees and ensure they are being executed correctly. Any new exercise routine must be under the supervision of a trained health provider in order to reduce complications or injuries from occurring.
This exercise is often utilized as part of sports teams’ pregame or run warm up routine, as it quickly gets the lower body moving and increases blood flow to that area. Furthermore, this movement works the hip abductor muscles located on the outside of your legs to strengthen them and therefore prevent or treat knee problems.
Stand with feet hip-width apart and hold onto a wall or other stable surface for support, then swing one leg out and back. Concentrate on keeping its movement fluid and making sure to move closer to its full range of motion with each repetition, and switch sides as necessary. Over time you may increase repetitions or slow them down depending on how your muscles respond.
Leg Raise
Straight Leg Raises are an easy yet effective exercise designed to strengthen the quadriceps that support knees. To do it effectively, simply lie flat on a surface such as your bed and raise one leg slowly up toward the ceiling for up to five seconds before slowly lowering back down again. If this exercise causes any discomfort or difficulty for you, be sure to consult with a physical therapist first.
An advanced variation of this exercise involves adding resistance by placing an elastic band around your ankles for resistance during movement, strengthening quadriceps muscle while improving balance and control.
To perform this variation, lie on your side with both legs straight. Cross one leg over the injured one and tighten your quadriceps muscle while lifting your affected leg to waist height, pausing briefly before returning it down again. Repeat 10 to 15 times on each side; to add an extra challenge try performing these same exercises while in a raised position and bending knees at the top of each motion.
