Here's one anyone can do. If you're experienced and have access to gym equipment, you can use the prone leg curl machine. For beginners, try the one below. Again, we are attempting to strengthen surrounding muscles of the knees to reduce stress on the knees.
Lying Double Leg Curl
Starting Position: --Lie on your stomach with both hands under your head for comfort. --Ankle weights may be worn to increase intensity.
Movement: --Contracting the hamstrings muscles, curl both legs toward your buttocks stopping when your knees are at a 90-degree angle. --Slowly return to the starting position.
Key Points: --Exhale while you curl your legs up. --Inhale while returning to the starting position.
Now we move to the inside of the legs -- also referred to as the adductor muscles. Our goal is to completely strengthen the upper leg to protect those shock absorbers.
Lying Leg Adduction
Starting Position: --Lie on your right side with your right arm supporting your upper body. --Your right leg should be straight and your left leg should be bent. --Support your weight on your right arm and left leg.
Movement: • Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles. • After completing the set on the right side, perform the exercise on the left side.
Key Points: --Exhale while lifting your leg up. --Inhale while returning to the starting position. --You may use ankle weights to increase the level of difficulty. --If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.
Now, let's make sure we strengthen the muscles below the knee. People seldom work their calf muscles and this is a critical muscle that helps support the knees.