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Simple exercises that will help you strengthen your knee

When discussing knee pain and knee-strengthening exercises, one immediately spots the paradox: how do you put any new pressure on your knees without risking further damage or more pain? Of course, before starting a new exercise routine you should always try to consult your doctor, but the main idea is simple – to try to strengthen the muscles that support your knee. 

If you think about it, all your knee can do is to flex and/or extend. And that’s pretty much it. However, when considering the stability of the knee and its biomechanics, one needs to pay attention to hips and ankles as well. Why? Because, as the knee flexes and extends, the hip and the ankle joint are going to control that movement and take part in it. That’s why it is important to strengthen not only the knee joint but also the hip and ankle joints as well – putting the knee in a better, safer alignment. 

When trying to strengthen the knees, you should focus on your quads, hamstring muscles and calf muscles. Here are 5 relatively simple exercises that should help you strengthen your knees. (Don’t forget – you should always warm up beforehand.)


The first exercise is fairly simple but important. Start in a sitting position with your legs straight in front of you. The quad set exercise is based on contraction of the quads. While sitting, try to push your knee to the floor and do a contraction of the quad for 3 to 5 seconds. If that feels fine, you can do 3 sets of 10 reps. 


Taking it a step further, in the same position you performed the previous quad set. After completing the quad contraction set, raise your leg about 30 cm (12 inches) and then bring it back down. The important thing is to maintain the quad contraction as well as maintain the knee in a straight position. If you feel no discomfort, feel free to repeat the process with 3 sets of 10 reps. Remember to keep your leg straight!



For this exercise, you are going to need the support of a foam roller. An alternative would be a pillow or rolled towel, slipped under your knee for more support. With a bit of a bend in the knee, contract the quad and raise your leg up. Try to keep the position of the knee the same, while bringing only your foot up. Basically, you are going to use your quad muscle to straighten your knee from that arc. This is a slight, but efficient motion. Repeat this in 3 sets of 10 reps. If it feels good, feel free to do it all over again. 


Start this exercise by lying on your back with your knees bent. Contract the glutes and hamstrings to bring your hips toward the ceiling. Hold the position for 3 seconds and come back down. The focus is on squeezing the glutes. If you feel no major discomfort, repeat the process in 3 sets of 10 reps. This is a great way to activate your hamstring and glutes.


For this exercise you need to lie down on your side. Your inner leg should be bent and the outer one straight. From this position contract the muscles behind your hip, raise your outer leg towards the ceiling and then bring it down. Again, perform 3 sets of 10 reps, or more if it feels good on your knee.

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The drug-free LUBRICEN® Knee Patch – containing Glucosamine Sulfate, Chondroitin Sulfate, and Menthol – will help your body produce synovial fluid, the body’s natural joint lubricant that might be partially lost. The patented diamagnetic micro-array technology built into the patch enhances the delivery of aforementioned key ingredients into bioavailable areas of the knee. As a result, you and your knees will feel better and – ready for action.