How to train knee muscles

The muscles around the human knees play a very important role in the human body. Walking, running, jumping, etc. require the use of muscles in this area. I believe that many people who exercise know that the muscles around the human knees are relatively difficult to train, so people have figured out many ways to train the muscles around the knees. For example, bending your knees against a wall, sitting thigh contractions, straight leg raises, squats, etc. Here is a detailed introduction on how to train the muscles around the knee.

1. Wall Knee Bends - 3 sets of 10 reps

How to do it: Stand one foot away from a wall with your feet hip-width apart and your feet pointed in line with your knees. Slowly bend your knees and move your body downward (bend your knees in the same direction as your toes; do not draw your knees in or open them). Focus on lowering your buttocks and front thigh muscles.

Tip: You can squat against the wall with a yoga ball.

2. Seated Thigh Contraction - 15 seconds * 3 sets * 2 legs

Exercise method: Sit upright on a chair, lift your right leg and slowly straighten it. Squeeze your right thigh muscles and hold this position for 15 seconds. Repeat with the other leg.

Tip: If you want to increase the difficulty, you can tie weights such as sandbags to your ankles.

3. Straight Leg Raise - 3 sets of 10 reps * 2 side legs

How to practice: Sit upright on a chair. Lift your right leg until it is straight, with your toes slightly pointed out. Keep your leg lifted and move your thigh up and down as far as you can, focusing on the front of your thigh muscles. Then switch sides and repeat with the other leg.

4. Seated Hamstring Thigh Stretch - 3 sets of 15 seconds x 2 legs

How to practice: Sit on the edge of a chair. Extend your right leg straight out and point your toes slightly out. Keep your upper body upright and lean forward, gently stretching the muscles in the back of your thighs and calves.

Tip: Keep your back straight and your hips bent

5. ITB (iliotibial band stretch) - 3 sets of 15 seconds x 2 side legs

Exercise method: Stand with your left knee slightly bent and move forward, cross your right foot behind your left foot and straighten your knee, push your hips to the right, and bend your upper body to the left to stretch the right iliotibial band. Hold for 15 seconds then switch sides. You should feel a stretch in your thigh and buttocks.

Tip: Don’t forget to maintain balance. If you don’t have good flexibility, you can do some lateral flexion. If you want to increase the flexibility of the iliotibial band, you can increase the lateral flexion angle.

6. Air squats - 3 sets of 10 reps

How to do it: Stand with your feet shoulder-width apart, toes pointed slightly outward, and hands at your sides. Bend your knees and squat down, raising your hands to shoulder height. Keep your back straight and don't let your knees swing past your toes. Then return to the starting position and do the next one.