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360 Fitness

You’ve committed to improving and maintaining your health with regular exercise, so make sure that your knees are up for the challenge! Don’t let knee pain or injuries derail your workouts. Here are some super-simple focused workouts that will strengthen the muscles around your knees, and make sure that you have a strong foundation for the rest of your fitness goals. You can do these workouts anywhere: at the gym, home, or office.

Spider Killers

This exercise strengthens your vastus medialis oblique muscle (the VMO), which is just above and on the inside of your kneecap. The VMO helps your knee track in the correct way, so keeping it strong is important.

  1. Sit in a chair with your feet on the floor in front of you.
  2. Point your toes slightly out, and dig your heels into the floor (like you are squashing a spider with your foot).
  3. Hold for three to five seconds and release. Repeat 10 times.


Seated Marching Steps

These exercises strengthen all of the muscles in your quadriceps, which are some of the most important muscles in your body, because they are involved in ever move that your knee makes!

  1. Sit in a chair with your feet flat on the floor in front of you.
  2. One at a time, lift your feet off the floor and then put them back down as if you were marching.
  3. Keep your knees bent at about a 90 degree angle and your feet flexed. Continue for about one minute.


Single-Leg Stands

These simple exercises work muscles throughout your body, including your knees, core, and ankles. They improve your balance, and best of all, they are so simple!

  1. Standing near a wall or table, lightly place one hand on it for balance.
  2. Contract your abdominal muscles.
  3. Very slightly bend one knee and then lift the opposite foot off the ground. Make sure to keep your hips level.
  4. Hold as long as you can, and then repeat with the other leg.

Tip: This is a great exercise to do while waiting on the microwave, because you can easily time yourself and track your improvement.

Each of these exercises requires very little movement, but they can make a big difference relatively quickly if repeated every day. Start strengthening those knees now. You’ll be glad you did!

If you’re interested in other ways to keep your body strong, please contact us at our gym in Tyler, TX!


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