Maintaining strong and healthy knees becomes crucial as we age. Consistent low-intensity exercises are vital to do this. By focusing on exercises that target the quadriceps, hamstrings, gluteus, and calves—essentially the muscles surrounding the knee joint—we can enhance knee strength, joint stability, and overall support. However, it’s essential to note that if you experience discomfort or have a specific knee condition, you should seek guidance from a healthcare professional, such as an orthopedist.
- Full Chair Sits-to-Stands
- Wall or Chair Squats
- Straight Leg Lifts
- Lunges
- Short-Arcs
- Side Leg Raises
- Calf and Abductor Raises
- Step-ups or Knee Marching
- Hip Bridge
- Hamstring Curls [1]
Full Chair Sits-to-Stands
This exercise is as straightforward as it sounds. Begin by slowly lowering yourself into a chair and then gradually rise to a standing position. For beginners, starting with a higher chair is recommended. To intensify the workout, use a lower chair or hold weights as you rise. Additionally, as you progress, challenge yourself by performing the exercise with just one leg.
Targeted Muscle Groups: Primarily focuses on engaging the quadriceps, hamstrings, gluteus, and calf muscles. The action of rising from a seated to a standing position activates these muscles, especially when additional weight or resistance is incorporated.
