Jun 22, 2025
Aarushi BhaduryExtend one leg straight, tightening your thigh. Hold for 5-10 seconds, then slowly lower. Repeat 10-15 times per leg. This strengthens the quadriceps, supporting your knee joint.
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Keeping toes down, lift your heels as high as possible. Lower slowly, engaging your calves. Do 2-3 sets of 10-15 repetitions. This improves ankle and lower leg circulation, benefiting knee stability.
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Lift one knee and gently make clockwise circles with your foot, then counterclockwise. Continue for 30 seconds per knee. This promotes fluid movement in the knee and hip joints.
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Flex your ankles, bringing toes towards your body, then point them down. Perform 15-20 repetitions per foot. This enhances blood flow, reducing swelling and supporting overall leg comfort.
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While seated, lift your knees individually as if marching. This engages your hip flexors and quadriceps, promoting active range of motion even while sitting.
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Stand feet shoulder-width apart. Lower your body slightly, keeping your back straight and knees behind toes. Push through heels to rise. Aim for 2-3 sets of 10 repetitions. Strengthens thighs and glutes, crucial for knee support.
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Use support. Bend one knee, bringing your heel toward your buttocks. Hold for 5 seconds, then lower. Complete 2-3 sets of 10 per leg. This targets hamstrings, balancing knee strength.
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Hold support. Lift one straight leg forward, engaging your quadriceps. Lower with control. Perform 2-3 sets of 10 repetitions per leg. Builds strength in the front of your thigh, directly aiding knee stability.
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Lean against a wall, slide down until knees are at 90 degrees if comfortable. Hold for 5-10 seconds, then slide up. Repeat 5-10 times. An excellent isometric exercise for quadriceps and core strength.
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Use a low, sturdy step. Step up with one foot, then bring the other to meet it, then step down. Alternate leading legs. Improves leg strength and balance, benefiting knee coordination.
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