1. Bodyweight Squats: Stand with your feet shoulder-width apart. Bend your knees and lower your body, keeping your back straight and chest lifted
Aim to lower until your thighs are parallel to the ground, then push through your heels to return to the starting position. Bodyweight squats strengthen the quadriceps, hamstrings, and glutes, which support knee stability.
2. Step-Ups: Use a sturdy bench or step. Step up with one foot, then bring your other foot up to meet it. Step back down with the same foot that stepped up first. Alternate legs and repeat. Step-ups improve leg strength and balance, targeting the quadriceps and glutes.
3. Lunges: Stand with your feet hip-width apart. Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other side.
4. Calf Raises: Stand with your feet flat on the ground. Rise up onto your toes, lifting your heels off the ground, then lower back down. Calf raises target the calf muscles, which provide support for the knees and help improve overall lower body stability.
5. Leg Extensions (Seated or Standing): Use a leg extension machine or resistance bands. Sit or stand with your legs bent, then extend one leg out in front of you until it is straight (seated) or against resistance (standing).
Lower the leg back down and repeat. Leg extensions target the quadriceps, helping to strengthen and stabilize the knees.