When it comes to exercises to be included in your workout, the first thought goes to the main muscle groups, from the glutes to the quadriceps, from the pectorals to the core. We should, however, remember the importance of incorporating into our sports routine exercises aimed at strengthening the knees. Training and strengthening them is essential not only to carry out any daily movement effortlessly, but also and above all to avoid problems in the future. Let’s find out more.
The importance of strong and stable knees explained by the expert
As he remembers Simone Zecca, trainer specialized in functional training and owner of CrossFit Cenisio and Certosa in Milan“The knees are not only an anatomical prodigy, but undoubtedly they represent the most stressed joints in our body and, consequently, those with the highest risk of injury. Ligament, meniscal and patellar injuries or fractures are some of the most common knee injuries. Three aspects must be considered that can negatively impact the strength and well-being of our knees: age, weight and sedentary lifestyle are factors that, alone or together, increase the propensity to injure this part of the body. This is why it is useful, if not necessary, to set up a preventive stabilization and targeted training routine ».
Here, then, what they are the best exercises recommended by the expert to make our knees stable and strong.
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Getty Images1/4Hip Hinge
This exercise is performed in a standing position, with the feet apart as much as the shoulders and the knees slightly flexed. It consists of pushing the pelvis backwards while the knees remain bent, and then lifting it again, straightening the knees slightly. It is not necessary to return to the standing position, but only to the starting position. The movements are slow and controlled.
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Getty Images2/4Hip extensions
The exercise is done in a standing position. Stand in front of a wall, about an arm’s length away. Keeping your torso straight, with your hands resting on the wall, swing your right leg without touching the wall with your foot or part of the leg. After completing ten full swings, switch to the left leg. With or without rubber bands.
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Getty Images3/4Calf Raise
This exercise aims to strengthen the calf muscles, which is a very important support for the stability of the knee. It begins in a standing position, legs spread shoulder-width apart, toes on a step and heels suspended in the air. As you exhale, raise your heels while remaining balanced on your toes, then slowly return to the starting position.
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Getty Images4/4Squat
A very useful exercise to strengthen the entire muscles of the lower limbs. You start in a standing position, with your feet shoulder-width apart and your hands behind your head to improve posture and balance. Inhale, then bend your legs until you come down with your pelvis as close to the ground as possible. Exhale to get up and return to the starting position.
Source: Vanity Fair
