Many people complain of knee problems and there are some exercises that one can do to alleviate such issues. Slowly raise your heels as far as you can off the floor. Repeat 10-15 times. Step up on the block and position the balls of your feet on the edge. Support your head on your left arm with your right leg directly on top of your left. the quadriceps, claves, glutes and hamstrings. After a brief pause, return to the starting position. Initiate the exercise by abducting/ raising your right leg, pushing the leg away from the midline of your body. Position the ball so that when your legs are extended, your ankles are on top of the ball. Ensure that the rest of the body remains stationary on the seat.. To accurately identify the reason and corrective measures for your weak knees, one should first consult a doctor.Machine Leg ExtensionMachine Leg ExtensionMain muscle: QuadricepsEquipment: Leg curl machineFirst choose your weight and sit on the machine with your knees bent at a 90 degree angle, legs under the pad (feet pointed forward), your back completely resting on the back rest, and the hands holding the side bars. Flex the knees, pulling the ball as close to you as you can, contract the hamstrings. Alternatively, if one does not have access to a smith machine, the same movement can be performed standing at the edge of a step (preferably, first step on the staircase to avoid any risk of injury) and use the body weight as resistance to perform the exercise. Lightly touch your toe to the floor, then rise back up. Repeat 10-15 times, then switch legs. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.Ball Leg curlsBall Leg curlsMain muscle: HamstringsEquipment: Exercise BallBegin on the floor, lie on your back with your feet on top of the ball.Weighted Calf RaiseMain muscle: CalvesEquipment: Smith MachineSet the bar on the smith machine to around shoulder height and rack up the weight you want to use. Repeat 10-15 times. This is the starting position.
Squeeze the calf muscles, and then slowly lower your heels back to the starting position. Raise your hips off the ground, keeping your weight on the shoulder blades and your feet. Pause at the top of the motion, and then return to the starting position.Step-UpsStep-UpsMain muscle: QuadricepsEquipment: Stepper/ stair/ benchPlace one foot on a step bench, platform or a step on a staircase. This will be your starting position. Using your quadriceps, extend (straighten) your legs to the maximum as you exhale. Repeat 10-15 times. If the doctor prescribes strengthening exercises as a corrective measure for your weak knees, the focus must be on strengthening the surrounding muscles ie. Grasp the smith bar with a wide grip and position it across the top of your back muscles (not across the back of your neck). Pause a second on the contracted position. Weak knees occur due to three main causes, illness, injury or overuse.Side lying leg AbductionSide lying leg AbductionMain muscle: AbductorsEquipment: NoneBegin by lying on your side perpendicular to the ground, with your legs straight. Grab a step or calf block and put it below the bar. Bend your knee and slowly lower the opposite foot to the floor. This will be your starting position. Push up to take the weight off the rack and slowly let your heels drop down as far as possible. This will be your starting position. Repeat 10-15 times, on each leg for three mini welding machine Manufacturers sets
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