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Exercise to Build Up Knee Muscles

June 12, 2012 | Comments: 0 | Views: 554

The knee muscles include the hamstrings, quadriceps, and a few other muscles. These muscle help you extend, flex, and rotate your knee. In this article, you will learn exercise to build up knee muscles.

There are some exercise to perform exercise to build up your knee muscle.

First, I called it wall sits. This exercise is a good method to do a squatting exercise. Your muscles at the back, front and side of the hips and thigh are strengthened while you perform the wall sit.

  • Stand with your back against a wall and place your feet about 24 inches away from the wall, spaced hip-width apart.
  • Point your toes straight ahead and space your weight on both feet.
  • Keeping your entire back against the wall, slide down slowly until your knees are bent to about 45 degrees, and hold this position for 10 to 30 seconds.
  • Push equally into both feet to slide back up to the start position. Repeat this 5 to 10 times.

The second exercise to build up knee muscles is Lying Leg Lift. It Strengthens hip flexors and quadriceps. Enhances the walking move by working muscles in opposition that may be under used, like the smaller quadriceps muscles of the thigh.

  • Lie on your back with right leg straight and extended; and left knee is bent, with left foot flat on floor.
  • Contract the right thigh muscles to straighten (but not lock) the knee.
  • Slowly raise your right leg until knees are parallel. Then lower your leg.
  • Repeat 8-12 times, working up to 2 sets on each side.
  • To advance: Begin holding to a 3-5 count in the up position.

The third exercise to build up knee muscles is Straight Leg Raises. Strengthens the quadriceps muscles to help support your knee joint. To perform it, you must use 1 lb. ankle weights.

  • Sit in a chair with one leg extended, resting your foot on a second chair or bench and your leg should be straight.
  • Lift that foot several inches while keeping your leg straight.
  • Hold it for 10 seconds then return to resting position for 10 seconds.
  • Work up to 3 minutes of lifting for each leg.
  • Advance by adding ankle weights in ½ lb. increments.

Keep in mind that building up your knee joints will increase stability and mobility. Best of all it is possible to enjoy joint and muscle pain relief. Enjoy the benefits of your easy knee workouts.

If you seriously want to build muscle fast, visit the muscle maximizer. I will give you free tips and tricks to build muscle.

Source: EzineArticles
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