Here are seven options that may strengthen and protect your knees as well as to reduce pain in the long run.
- Single-Leg Dip
- Half Squats
- Hamstring Curl
According to the American Academy of Orthopedic Surgeons (AAOS), single-leg dips can be helpful for the knees. This exercise will use your hamstrings, quadriceps and glutes.
This exercise involves using chairs for support. “Place two chairs on either side of you to help with balance. Lift one leg slightly in front of you,” instructs the AAOS. “Plant your weight on the other leg. Slowly lower yourself down a few inches, pushing your weight onto the heel of your supporting leg. Hold for 3 to 5 seconds. Slowly straighten up. Repeat and switch sides.”
When you’re doing this, pretend you’re really going to sit in the chair. This will help with form.
According to Prevention, partial squats are a knee-friendly exercise that can be good for the knees. To perform this exercise, grab a chair and stand about a foot in front of it. Next, position your feet as wide as your hips. In addition, make sure your toes are facing forward and not out. Now bend slowly at the hips until you’re halfway to the point of reaching the chair. Brace your core and put pressure on your glutes, keeping your knees behind your toes.
According to the AAOS, hamstring curls are another knee-friendly option. This exercise will work the back of your thigh. To begin, use the back of a chair for support. This will keep you from losing your balance.