Your knee joints are crucial for facilitating movement. Whether you are engaging in a vigorous run, a brisk walk, or simply rising from a seated position, your knees are actively working to ensure that each motion is smooth and effortless. They are vital for maintaining fluidity in your movements. However, knee health is frequently overlooked. Attention is often only given when discomfort arises, rather than as a preventive measure. Even when you do focus on your knees, the exercises typically performed to enhance their health often target only the joints, neglecting the broader context of knee pain.

Rishabh Telang, a fitness expert and founder of Cult Fit, recently highlighted on Instagram that weakness in the muscles surrounding the knees can also significantly impact knee function.

Why should your exercises target surrounding muscles?

It is a common misconception to concentrate solely on exercises that directly target the knees, as many individuals assume that knee pain originates from issues within the joint itself. However, maintaining knee health involves much more than just the joint. The surrounding muscles significantly influence both the sensation and functionality of the knees. These muscles are equally crucial for movement as the knees are.

Rishabh stated, “Weakness in the knees can be likened to a ticking time bomb within your entire movement system. When the muscles surrounding the knees—such as the quadriceps, hamstrings, tibialis, calves, and even the glutes—lack sufficient strength, each step exerts additional pressure on the joints.”

5 exercises for knees and leg muscles

Rishabh shared these 5 exercises:

• Grab a dumbbell in front of your chest and get into a split stance. Keep your foot floating on an elevated surface and drop your knee all the way down and bring it all the way back up. Do this for 10 repetition on each side.
• Lie down on your back and place your heels on an elevated surface, slightly away from the body and raise your hips all the way off the ground, feeling the burn on your hamstrings and slowly bring it back down. Touch and go a total of 20 repetitions.
• Stand straight and get into a split stance and put the knee all the way down, just a little off the floor and hang in there for 30 seconds to feel the work happening in your quadriceps. Do the same thing on the other side.
• Get into a wall sit and then raise your heels off the ground as much as you can. Slowly bring it back down. Touch and go, a total of 10 repetitions.
• Place your back on the wall and lift toes off the ground and place them back down, and repeat, do a total of 20 repetitions.

Read Also: Boost Posture and Stability with the Elephant Walk Workout

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