4 Simple Moves for More powerful Knees

 

Single Best Knee Strengthening & Stretch Exercises At Home

Video taken from the channel: Bob & Brad


 

Easy Exercise for Knee Pain; 4 Easy Steps to Remedy

Video taken from the channel: Bob & Brad


 

Get rid of KNEE PAIN with this SIMPLE MOVE!

Video taken from the channel: Performance Place Sports Care & Chiropractic


 

10 Exercises for a Stronger Knee

Video taken from the channel: good exercise guide


 

Knee Strengthening Exercises & Stretches Ask Doctor Jo

Video taken from the channel: AskDoctorJo


Feet-Elevated Hip Raise (hamstrings focus) Right Side-Lying Clamshell (hip stabilizer) Left Side-Lying Clamshell (hip stabilizer) Chair Get-Up. 4 Simple Moves for Stronger Knees 1. Outer Leg Lifts. Lie on your right side, legs bent and stacked one on top of another. Bend your right arm and rest 2. Inner Leg Lifts.

Lie on your right side with legs extended and stacked one on top of another. Bend your right arm and 3. Single-Leg. Step right foot forward, bend knees and lower down and far as you can, keeping right knee stacked over right ankle, left hip stacked over left knee. Push back up to standing and repeat on the opposite side.

06/24/2020 Comments Off on These 4 Moves Can Help to Build Stronger Knees. Men’s Health/Eric Rosati. No matter how or why you exercise, you’re probably used to training to target specific muscles—just think about all of the biceps curls and crunches you’ve done in your life.

But not every body part gets the same amount of love. Protect your knees with these simple but effective moves—they’re easy on the joints but give your thighs a real challenge. Do 2 sets of 10 reps on each leg for all exercises, 3 to 5 days a week.

1. 4 exercises for stronger feet and ankles Put your best foot forward (literally) by doing these simple moves frequently to ease post-run pain and avoid injury. By Deb Dellapena.

The knee is the largest joint in the body that provides stable support to your whole body. Knees also provide flexibility and stability in your legs so that you can stand, walk, run, crouch, jump and turn around with ease. Thus, it is essential to keep your knees strong and healthy. Knees. An easy move to strengthen your knees that only requires a chair is bent leg extensions.

Sit on a chair, making sure you have good posture. Place your feet flat on the floor and lift your right leg, extending it straight in front of you without locking your knees (locking them can cause pain and injuries). Here are some simple tips on building and maintaining strong knees. Strengthen the muscles that support your knees.

Strong muscles protect joints and enable knees to work in optimal form. Walking up stairs, riding a stationary bicycle, doing squats or working out with. Hit This 4-Move Home Workout for a Bigger Chest, Stronger Shoulders and Harder Abs Bend your knees slightly (A), then explode up, This 2-Move, 15-Minute Workout Builds Stronger Abs.

List of related literature:

Fundamental moves include bringing the knees to the elbows while leaving the arms straight.

“Coaching Youth Track and Field” by American Sport Education Program, USA Track & Field, Hershey Company
from Coaching Youth Track and Field
by American Sport Education Program, USA Track & Field, Hershey Company
Human Kinetics, 2008

Bend your knees as you lower your hips and pull your opponent’s right elbow over your left shoulder to get closer to his right leg (refer to Figure 11-14).

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

In one smooth move, keeping both legs straight and both knees locked, kick your right leg straight up in front ofyou as you plant your left foot firmly on the ground.

“The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior's Way” by Shi Yan Ming
from The Shaolin Workout: 28 Days to Transforming Your Body and Soul the Warrior’s Way
by Shi Yan Ming
Rodale Books, 2006

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

After a short step back with the right foot to knock the opponent’s front heel, and disrupt their balance, the defender circles her left hand under the bicep of the punching arm, and opening the arm to the side she quickly sits upon the back of the opponent’s front thigh, as if about to kneel in the prayer position.

“Shadows of the Prophet: Martial Arts and Sufi Mysticism” by Douglas S. Farrer
from Shadows of the Prophet: Martial Arts and Sufi Mysticism
by Douglas S. Farrer
Springer Netherlands, 2009

Techniques include feints, leg dives, and knee strikes.

“Martial Arts of the World: An Encyclopedia of History and Innovation [2 volumes]: An Encyclopedia of History and Innovation” by Thomas A. Green, Joseph R. Svinth
from Martial Arts of the World: An Encyclopedia of History and Innovation [2 volumes]: An Encyclopedia of History and Innovation
by Thomas A. Green, Joseph R. Svinth
ABC-CLIO, 2010

Pull your opponent’s body forward and/or down while bringing your right knee up; roll your hip over in a motion similar to a round kick so that your knee strikes at a more horizontal angle.

“Complete Krav Maga: The Ultimate Guide to Over 230 Self-Defense and Combative Techniques” by Darren Levine, John Whitman
from Complete Krav Maga: The Ultimate Guide to Over 230 Self-Defense and Combative Techniques
by Darren Levine, John Whitman
Ulysses Press, 2007

Mistakes to correct include allowing the feet to come together between steps, allowing the leg that follows to “snap” back to the starting position, walking with the knees locked in the straight position, bending forward at the waist, rounding the shoulders, and looking down at the feet/ground.

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

With your opponent kneeling down in your closed guard, place both feet on the ground and sit up and to the side, just as in the hip-heist sweep and guillotine choke (these three moves are intended to combine together as they all have the same initial movement).

“Mastering Jujitsu” by Renzo Gracie, John Danaher
from Mastering Jujitsu
by Renzo Gracie, John Danaher
Human Kinetics, Incorporated, 2003

(2) Keeping your head up, back straight, and chest thrust out, take a step forward, bend your knees, and bring your trailing knee almost to the floor.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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74 comments

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  • My knees are progressively getting better after returning from an ITB injury. I just went on a 4 mile run (just upped the mileage from 3.2 miles) on a sort of hilly surface and just below my knee hurts. I’ve been to a osteopath about my ITB before and he gave me exercises. Dr Joe, what do you think this problem could be or do you think it’s just I need time to adapt to the mile change? Ps, I’ve had this problem before back when I upped my mileage to 2.5 miles and it eventually went away after running some more (of the same distance)

  • Awesome video, I need this great information. I just had a quad surgery 4 months ago. I’m learning everything now all over.
    thank you very much

  • hi, Dr. Jo!! so excited to come across your videos!!! i am 6 days post-op knee scope. the scope concluded that i have end stage arthritis in my right knee. I have clearance now to begin gentle stretches/strengthening exercises for knee. I am a zumba instructor and want to take the time required for recovering properly so i may return to teaching (doc says i may return in 6 weeks). what stretches/exercises do you recommend to help me meet my goal of returning to teaching in 6 weeks??? thank you!!!

  • Dr.Jo do you have any quad and strengthening videos I can do from my desk at work when sitting for long periods? I have patellofemoral pain syndrome and bursitis in my right knee and need to exercises to do from a seat instead of the floor

  • I really like you guys but I always have to change channels because you talk too much together can’t hear a word you say,but I hear all the other stuff when I turn you guys off but you have a lot to say and it’s worthwhile listening to,and I need some help with my knee don’t talk so much.what are you trying to do be entertainers?

  • I love you two very much!!! I have a torn meniscus. But after surgery I’ll be working on these exercises. I love that slide exercise. I’ll have to find one or two for me. I’m trying not to get 2 full knee replacements at 39.

  • Hi Dr Jo, I love your videos and I have subscribed. Is it best to do stretches and then follow with strength exercises, or does it not matter the order? Thank you!

  • Hello, my doctor said that I have patellar tracking disorder and weak knee. He say that i must go to the gym but I’m in my last year school and I have to study realy hard so is these exercies will be good for me to do it in the home?(sorry if there are some mistakes in my writing)

  • Mam after knee fracture shall i do these exercises is it helpfull for me and one more doubt i healed bt my knee fracture bt still i hv not proper walking why???

  • I recently had my arthroscopic knee scrapping surgery about 5 weeks ago. I felt a stiffness on my knee, and was having trouble walking straight. After watched and learned from this video, in just 2 exercises, I already felt the difference and the relief of stiffness on my knee. Thank you so much for your help. Truly appreciated for sharing the techniques and knowledge.

  • I dislocated my knee 3 months ago about.. Literally just by dancing and bending my knee too fast. And my knees have been weak ever since. I’ll try these excersizes out, and I’ve already been working it out as well on top of that. Thankyou!

  • I wish they answered my questions. I ask and ask but they never answer. How can I know what else to do if my problem is a bit more that what they are explaining? I feel my knee go back, and it hurts a lot I have to keep it flexed a bit in order to bend to do something, such as clean my cat’s litter box.

  • While high jumping… I injured my right leg. There was some Swallow below my right knee but now its okay.
    But still after 7 months of injury, i feel sudden pain in right knee in right side after some jerk. ( like while dancing or while carry heavy material while climbing stairs)
    xray report shows no fracture.

  • Had a botox recently to loosen legs muscles. I also have knee dislocation. What kind of stretching should i do without hurting my knee?

  • Hello there
    I have been having a grade 1 knee injury for last two years from running. I am doing leg extension and curls in the gym-light weight. My only problem is I cant do a deep squat as that knee really hurts. Also if I walk for an hour or so, I get spasm in that knee. I ice it then. Any suggestions? Why is it taking soooo long to heal? Thanks Doc.

  • I’m assuming this would be a good exercise to do if you have recovered from ACL surgery…..meaning, at some point after the doctor has cleared you for normal activity this would be a good exercise to do to help continue to strengthen the knee muscles to support the reconstructed joint/ligament….???

  • I am two months post op of a total knee. When can I do this squat? I’m trying to keep my knee from tightening. Also, when can I use an elliptical machine? Thank you

  • I have been using your advice for 3 1/2 years and am now recovering from 4th knee surgery. Received less than stellar post surgical pt exercise list. Thank God for you guys.

  • Bob and Brad. Thank you so much. Since I moved to a neighbourhood that is very flat ( that is I don’t get any up hill walking when I go out) I have developed really bad knee pain after going up just a few steps. That backward lung and then up on the toes is brilliant! Again, thank you.
    From Australia

  • Thank you for all your videos. Found you looking for elbow relief and this am tried the neck stretches. Wonderful. I have my routine for my knees (2 year post ACL surgery) but I tell you it is so nice to have support!! I do all my gym and swimming and hiking mostly on my own. Thank you!!!

  • hi doc, when sit down and the stand up i hear noises from my knees which kinda irritates me but it don’t hurt, what exercise should i do, i’m 17 and half year old.

  • Hello Dr Joe, I have arthritis in both knees. How many times a day do the exercises have to be done and how long generally before you see results?

  • Check out more great Knee Strengthening Exercises in my updated video: https://youtu.be/Usv1mzDxdTw?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

  • Can you please provide a link for the pole you are holding doing these exercises. I thought I’d seen it before on Amazon but couldn’t find it today. Thanks!

  • Thank you very much for the awesome videos! I was told not to stretch cold muscles, does it make sense? Or can we do the stretching exercise anytime

  • What are some things I can do for crunching knees? I think I might have crepitus. It’s not painful, but it’s getting louder and I can feel a little bit of stiffness in my right knee. Anytime I bend or extend my knees, I hear it. What would you suggest I do?

  • Sir, to be honest I was like this is bullshit, after seeing this video I went to work and just tried what you have done in your video ����. And I fuckin grab my phone and Start a very long comment. THAT YOU ARE AWESOME �� YOU ARE GREAT SIR. I’M IN VERY PEACE FULL RELIEF. SIR GREAT RESPECT ���� FOR YOU. LOVE FROM INDIA ❤️

  • I need to start doing these. At 72, I’ve been blessed to not have any knee problems. It seems like most of my friends and relatives who around my age have had to endure knee surgeries, and I’ve seen how painful it is. Sure want to avoid that at all costs!

  • You guys are great. I just love watching your videos. The one you just did above will really help me because it’s just one exercise I have to do and stretch to strengthen my legs. I had knee replacement surgery four years ago and I haven’t been doing the exercises and so my knees are really weak. This is inspiration to get back on the program.

  • +AskDocterJo Hi i have a question. i have really skinny thighs and that shows my knees how can i get full knees? please tell me thanks.

  • Dr Jo, I am nearly 4 months post MPFL reconstruction on my right knee. My right knee hyperextends when i stand or walk. Please, give me some advices. Thank you Dr Jo.

  • Thanks 4 these knee exercises am a Kathak dancer in training and our feet r our main focus but my right knee slightly swollen and these look great thanks 4 uploading.. from the Caribbean ������������…

  • Good exercises. But these guys talk too much. I guess in the middle of the country where these guy seem to be from, that is homliness. In NYC a waste of time. I have arthritis, loss of balance in feet, torn tendens. These can be too painful but I try to do the exercises.

  • Dear Doctor Jo,
    Can you teach on increasing flexibility ranges, while exercising in a martial arts class?

    I liked your concise list of Mobilize (move / warm ups), Stretch (this is the area I’m asking about), then Strengthen (any advice on how to not incur injuries, like over doing it; I like your phrase, “…do them until you feel the burn, then do 2 more” can you talk about doing exercises most days, or should we let them rest 24, 48, 72 hours, etc.

    Sometimes in our martial arts class, we do duck walks, knee dips, etc, and by the end of the class, and for a couple of days, our legs are really sore, any advice would be greatly appreciated.

    And I love your closing, “Have fun, be safe, and I hope you feel better soon” I wish you much success and blessing for all you do, thank you very much, and shalom from Nebraska, j

  • Doctor Jo, Shall I buy resistance bands or resistance tubes? I plan to use them for your shoulder/rotator cuff videos. I heard different exercises require one or the other so please advise. I suffer from paraspinal muscle spasms due to an injury, but lately I have improved a lot and want to increase my muscle strength now in shoulders, back and neck since I was immobile for almost 2 years. Thank You!

  • I injured my knees by.doing an intense squatting exercise! Please assist. I please I injured the knee caps. Doc isn’t Much help. I got an MRI and they didn’t find anything. Yet it hurts 3 weeks later. So any advice or tutorials you reccomend?

  • I can do just about anything, squats with weights, leg press with no problem with my knees. The only problem I have during lunges is the knee on the back leg, not the knee forward. WHY? I’ve gone to two separate physical therapist, and they both couldn’t identify what my knee on the back leg hurts. I would appreciate if you can help me, or attempt to help me.

  • This looks like just what I need to add to my routine for recovery from my tibial plateau fracture now that I’m at the muscle rehab stage of recovery. So glad I found this. Thank you sirs.

  • Hi guys! Love your videos. I recently have a physical therapist tell me that it is just as important to strengthen the glutes for good knee health and balance. Do you agree?

  • Hi, I had a scan a couple of weeks ago for possible cartilage damage in my right knee. Ive been doing strengthening /stretching exercises given by my physio for the last 6 months and my knee has improved somewhat but it isn’t back to what it was, there is a weakness on the medial side…..hence the scan. My question is will I get improvement if I make the muscle even stronger with weight training. ie. the more stronger, the less chance I notice any twinges? Similarly, I have some wear and tear in my lumbar region, its more flexion intolerant, and wondered if its possible to strengthen that with weight machines too? Again, like my knee most strengthening ive done so far is with my own body weight!

  • One tip someone gave me was to do the squats and stuff in front of a wall with your toes to the wall so your knees can’t go past them.

  • I find you amazing. I am recovering from a brain tumour which affected my right side and still trying to walk. My problem is flappy kness and my hips. I know this will work and look forward to more exercises

  • Once again I need your help mam.. I got acl surgery 11 months ago and recently I played football actually I played at full extent after that I was felling not good in knee and it result in swelling not to much but it was there. I applied some ice and did some exercise now it’s good again. Mam I just want to know swelling is indicating that my new graft is still not healed and should I avoid football right now

  • Love the Minnesota accent. I moved to nyc almost 40 years ago and still feels like home when I hear it.
    Videos are great and really helped knee pain. thank you

  • Hello doc.. I had multiple ligament injury with footdrop due to perineal nerve injury. I underwent 4 operations for the ligament injury.. it’s been almost seven months yet I couldn’t walk without support and I couldn’t lift my leg. Can u suggest any excercise it would be helpful for me..

  • I’m willing to try these but hesitant because both my kneecaps were removed after a car accident shattered them. Since then I’ve had both total knee joints replaced. Squatting is impossible.

  • IMPORTANT: Am I right that you do the exercise first and then the stretch? I heard you have to warm up before exercising? Would you explain? Thank you.

  • Thanks so much for this video! I knew I had issues with my knee strength and you gave me something to work on anytime I have the chance. U. R. awesome!

  • I used to run but now I keep active by swimming laps 3x a week. Lately having trouble kneeling on one knee at church. Hard to touch the knee to the floor and then I have to grab the pue to stand back up. Do I need to do squats to stengthen? I know I have some arthritis.

  • I have fall down three weeks back and i got heavily hurt on my ligment,but after three iam able to walk with pain.Doctors told that ligment injury will take 3 weeks to recover but still i feel pain after 3 weeks.iam not sure exactly where in my knee paining but its paining all the day.whether these streches and exercise will cure my pain or i ll go to MRI scan and then for operation..Please suggest

  • Hey guys how often do you recommend doing this exercise and stretch? I don’t want to overdo it. Experiencing a little weakness in my right knee after picking up jogging.
    Thanks for all your help.

  • Hi why is it so divided in the physical therapy/fysiologi community about the knee going past the toes when doing squats/lunges etc? What is the correct way for the knee?

  • I’m 6 days post TKR, the one thing that’s killing me is the seated knee flexion and extension. And raising the leg to get into bed. I’ve been using my foot lifter because muscle on top of my knee won’t let me lift it straight legged. Been doing exercises to lift and kick outwardly but have no improvements. All my other exercises have been achieved fairly easily but not this. I don’t start physio till April 1 2020. Any ideas guys?

  • You guys always do a great job! I just recently started lunges…..and I was surprised at how my calf muscle responded…….I’ll have to work up to 12 slowly.

  • I have about a 2 inch in length bulge on my right side of my lower back where the ribs start. Is it a bulging disc? Can you see a bulging disc externally? Or is it most likely lipoma? It happen while lifting weights.

  • Thank you Dr jo for showing knee strengthening exercises. Dr jo, Patients who are suffering from osteoporotic changes is it advisable to that patients are not.

  • I’ve decided I will NOT be having anymore surgery in my lifetime and I’m using your superb videos to strengthen my hips, back, knees, ankles, ETC!! I came to you for IT BAND syndrome. After successful release, pain relief and renewed mobility using your videos, I’m a believer that I can truly be prepared for my golden years. Thank you so much!!

  • I recently had ACL surgery, actually it’s been a year. will these exercise help? also, would it be okay if i start going to the gym, because my knee still feels weak and somewhat unstable.

    I have not attend PT, because my insurance does not cover a lot. so what you recommend to do?
    I’m trying to get to playing soccer again. Thanks!

  • I love your videos and they’ve really helped me. But is there any way you guys could do a knee video for overweight old people with big bellies, like put a pillow or two under your belt or something and demonstrate? That may sound strange but you seem to think ANYONE can put their hands around their shins and flex their knees, and I have a big belly and can’t do that. I can use a strap, but I’m not sure I’m getting the same benefit. And I don’t think I’m the ONLY one with both a big belly and knee problems. Please splain. Thanks!:)

  • My ACL was partial tear almost a year ago, it feels better know after checkup to a Physiotherapist, but i feel little pain sometimes in my knee, Dr jo please guide

  • Doc Jo.pls help me with my knee pain I am 66 year old,I have been suffering from knee pain from the time I slipped on a wall, trying to jump, (In 2004) a guy behind pushed me down, my knees swelled up immediately, went to a Doc gave me some pain killers and then whenever I go for a walk my knees would start aching and till now tried main drugs but still suffering, Please tell me Doctor Jo will this exercise work for me, Thank you. God bless your family and you. Regards Christopher Robin Quinn, South India.

  • Haha, I hate jingles( having been a radio dj), but I love yours! Got a little problem with my mcl so I’m checking out your information, thanks!!

  • hey Dr. Jo, I tried the stretches you explained in the other video and they really helped. What I need to know is, do I do these strengthening exercises right after the stretches? Or do stretches for some days and then jump to this video? Thank you for your help:)

  • Longer I walk my leg and lower back KILLS me!!! My shoulder blades are started killing me!!! What can I do because now the cane is hurting my shoulders! What can I use to walk?

  • Lv you guys, but I’m going to subscribe for my Dad also, I think he will really enjoy the entertaining factors of your information that i believe will really help us physically. Thx again for all your work. ⚘⚘

  • AskDoctorJo is my go to place when my knees are painful. I hike a lot, but painful knees put me out of commission. I ice, take ibuprofen and do the stretches three times a day until better. There is usually a huge difference in a few days. Anyone who is benefiting should contribute something for this great service.

  • Wow. Thank you sister. I had know idea I was hurting my knees with my workouts. Awesomeness. Be blessed. This is a healthy workout I can feel the workout working. Thank you:D.

  • hi doc, I am overweight and even have a knee injury, which restricts me for some very good exercises such as squats. my other knee has also started hurting. can you please tell me how do I modify weight loss exercises so that later I can even start practicing knee strenghthing exercises

  • Thank you doctor for your advise, I have a question for you…I like to hike and omg, sometimes my knees hurt so bad. On the outside of my knees (band) when I am descending hurts, and when I am going up, the inside of my right knee starts to hurt from an old injury. Do you have any advise for these aches?

  • This video was really useful. I tore my medial meniscus running for a bus.. teach me im 57 not 27!!
    When I started walking again this helped lots

  • i can not roll my skin like that, maybe because im a woman and have more fat under my skin? im not fat or overweight or anything but i just cant get a hold of my skin

  • Hi Doctor Jo. I really enjoy all your videos. I have a question regarding the sequence of mobility, stretch then strengthen. Could you explain why you recommend this sequence and could recommend any articles I could research on mobs,stretch and strength sequence.

  • Hi, it’s been a year for me since my ACL. But my knee clicks and doesn’t feel 100% stable. I’m a bit scared of valgus and I feel like I’ve plateaued and it’s not gonna recover more