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World Arthritis Day 2024: 9 Game-Changing Exercises You Must Try For Stronger Knees

9 Game-Changing Exercises You Must Try For Stronger Knees (Image Credits: iStock)

With World Arthritis Day just around the corner, it serves as a reminder to take care of our joints and maintain strong, healthy legs. Whether you're dancing through celebrations or simply navigating daily life, having strong quads and knees is essential for overall mobility and joint health. But which exercises should you include in your workout regime? We got in touch with Spoorthi S, Fitness Expert at Cult who shares nine transformative exercises you can incorporate into your routine to strengthen your legs and keep arthritis at bay.

1. Bodyweight Squats

Squats are a powerhouse exercise for building leg strength, targeting the quadriceps, hamstrings, and glutes while also engaging your core. This exercise is perfect for enhancing mobility and endurance, especially during activities that require prolonged standing.
How to do it:
    Stand with feet shoulder-width apart.
  • Slightly turn your toes outward and place your arms at your sides.
  • Lower your body as if sitting in a chair, keeping your chest straight and thighs parallel to the ground.

    • 2. Lunges

    Lunges effectively target various muscle groups, including the quads, hamstrings, and glutes. They also enhance balance, coordination, and flexibility, making them a great addition to any fitness routine.
    How to do it:
      Step forward with one leg, lowering your hips until both knees form a 90-degree angle.
  • Push back to the starting position and repeat with the opposite leg.

    • 3. Wall Sit

    While it may seem simple, wall sits are excellent for building quadriceps strength and endurance without the need for equipment. This exercise prepares your lower body for activities that require extended periods of standing or dancing.
    How to do it:
      Stand with your back against the wall and slide down into a squat position.
  • Keep your knees at a 90-degree angle and hold the position for as long as possible.

    • 4. Step-Ups

    Step-ups are fantastic for engaging all lower body muscles and mimicking functional movements like climbing stairs. They are also effective for raising your heart rate and burning calories.
    How to do it:
      Step up onto a sturdy bench with one foot.
  • Bring the other foot up to the same platform, then step back down. Repeat with the opposite leg.

    • 5. Glute Bridges

    Glute bridges focus primarily on the glutes but also strengthen the hamstrings and lower back. This exercise enhances stability in the hips and knees, which is essential for activities like dancing.
    How to do it:
      Lie on your back with your knees bent and feet flat on the ground.
  • Lift your hips towards the ceiling while squeezing your glutes, then lower back down slowly.

    • 6. Calf Raises

    Calf raises target the lower legs while improving balance and endurance. Strong calves are vital for quick footwork, whether you're dancing or simply on your feet for extended periods.
    How to do it:
      Stand on the edge of a step with your heels hanging off.
  • Raise your heels as high as possible, then lower back down slowly.

    • 7. Mountain Climbers

    Mountain climbers are dynamic, full-body exercises that promote cardiovascular health, agility, and overall strength. They also engage your core and lower body, making them a comprehensive workout.
    How to do it:
      Start in a plank position and bring one knee towards your chest.
  • Switch legs in a running motion, keeping your core engaged.

    • 8. Pile Squats

    Pile squats are a variation of traditional squats that target the inner thighs, quads, glutes, and hamstrings. This exercise improves hip mobility and balance while strengthening the legs.
    How to do it:
      Stand with feet wider than shoulder-width apart and toes pointed outward.
  • Lower your body while keeping your back straight and knees aligned with your toes, then push through your heels to return to standing.

    • 9. Lateral Leg Raises

    Lateral leg raises are effective for targeting the outer thigh muscles while also strengthening the hips and knees. This exercise enhances stability and helps prevent knee injuries, allowing you to enjoy your activities without worry.
    How to do it:
      Stand straight, holding onto something for balance.
  • Lift one leg out to the side as high as possible, then lower back down slowly. Repeat with the other leg.
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