7 DIY Knee Strengthening Exercises

Knee strengthening is important to help keep your knee joints healthy and stable. There are several exercises that can help strengthen the area, and relieve discomfort. Many of them can be done without needing to go to a gym. Here are some of the best knee strengthening exercises that you can do at home:

How To Strengthen Your Knees

Quad clenches

  • Lie flat on your back or sit up straight. Your knee and legs should be straight, as well.
  • Tighten the quads (the muscles on the front of your thigh) by slowly pushing your knee down. You will feel the clenching on your thigh muscles.
  • Hold this position for three seconds, before going back to the start position.
  • Repeat up to 20 repetitions, every three to four hours.

Straight knee raise

  • Lie flat on your back, with one of your leg straight and the other bent.
  • Pull your toes inwards, and clench the muscle on the front of your thigh to lock your knee.
  • Lift the foot up to six inches high, and hold this for three to five seconds before slowly lowering your leg down.
  • Your knee should remain straight the entire time.
  • Repeat 20 times, twice daily.

Kick backs

  • Stand up straight, and grab something stable, such as a table or a chair.
  • Lift your foot as far as possible towards your glutes. You knee will bend during the movement.
  • Hold the position for up to five seconds, and then go back to the starting position.
  • Repeat this 25 times, twice daily.

Hamstring clenches

  • Sit on a chair, and place your heel against the furniture’s leg. Your feet should be firm on the floor.
  • Press the heel backwards into the chair’s leg, so you will feel the back of your thigh clenching. Hold this for five seconds.
  • Do this for 20 times, twice daily.

Buttock Clenches

  • Sit up or lie down
  • Clench your glutes and hold for three seconds
  • Repeat 20 times, every three to four hours

Heel raises

  • Stand with your feet apart. Hold onto something for balance, if necessary.
  • Lift your heels as high as you can. Hold for three to five seconds, and then lower yourself down.
  • Repeat 30 times, twice daily

Single-leg stand

  • Stand near a chair or wall for balance
  • Slowly lift one leg up and hold the position for as long as you can. Keep the other leg stable as you perform the movement.
  • Do this five minutes, twice daily.

10 Tips For Setting Up An Epic Home Gym

10 Tips For Setting Up An Epic Home Gym1-min

Many people feel overwhelmed with their life priorities that made staying fit became impossible to achieve. One way to stay active is to set up your own home gym. Once you have it, you no longer have to sign-up for the costly gym memberships. Building a home gym is surprisingly easy.

Epic Home Gym Setup

1. Decide whether you need a home gym

A home gym, on one hand, seems like a great idea. On the other hand, make sure that you use it. Most people think about how much money and time they would save when they have a home gym. However, they also need to consider whether they will be motivated enough to workout at home.

2. Know your fitness goals

The exercise equipment that you should buy will depend on your fitness goals. Cardio alone cannot help you become fit. You will need resistance training, too.

3. Determine how much space you need

Space is a major deciding factor when it comes to setting up your home gym. You can either use a spare bedroom, your basement, or the garage. You will also want to consider the flooring and proper ventilation.

4. Set your budget

Setting up your home gym can be pricey, but only if you let it. There are plenty of fitness equipment available today that you can choose from. You need to set a budget and determine the equipment that you need to purchase. You will essentially need a cardio machine, some free weights, an exercise mat, and a bench.

5. Find a reliable supplier

Search the Web for reliable suppliers. Do not be afraid to bargain shop. This part can be time consuming, but you need to be patient. You should also consider checking out forums for recommendations and product reviews.

6. Watch how-to video demos

Setting up a home gym can be overwhelming and confusing. There are plenty of how-to videos online that you can watch, so you will gain tips and tricks. Some videos will even provide you with a list of tools and materials that you will use. Do not be afraid to ask questions and seek advice.

7. Hire a personal trainer

You will need to hire a personal trainer if you have no prior training, or you want to train for a competition. The main thing that you need to keep in mind is that exercising with bad form is the fastest way to get seriously injured.

8. Consider using jumping ropes as cardio alternative

If you have no budget for a good cardio machine, a jumping rope can be a great alternative. It is not recommended, however, for people with joint problems.

9. Use a good home gym flooring

You need to protect both your joints and your flooring. You may need a few layers of plywood or an appropriate carpet. Rubber mats are recommended, too.

10. Don’t forget the extra items

You should not forget the extra items that can improve your home gym experience. These items include the right pair of shoes, chalk for better grip and callus prevention, and a dip belt.