4 exercises to strengthen your lower body


The functioning of the knees is complex and makes them one of the weak points of athletes. Over time various ailments can arise, but we can prevent them with the following exercises.

The knee is a joint with a complex structure since for its correct functioning it requires the a large number of components: ligaments, tendons, cartilage, and menisci. Due to the same complexity, there are many problems associated with the knee, such as muscular problems, patella wear, or ligament or meniscus injuries, among others.

These problems, by the way, are quite limiting and painful, and unfortunately, common in many athletes, from runners or gymnasts to soccer players. However, having healthy knees and maintaining that health in the future is possible, thanks to a series of exercises that will help us strengthen our muscles and, thereby, prevent certain ailments and injuries.

Squats, lunges, or pedaling are some of the exercises that we can do to strengthen the lower body, especially the knees, something that will avoid future injuries or ailments. 

These are the four best exercises that you can include in your training routines to protect your knees and avoid future discomfort:

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STEP UP & STEP DOWN

On other words: exercises that simulate going up and down stairs. To perform this exercise, it is enough to improvise a step high enough for the muscles to exert the effort to rise and fall (the knee must not exceed the height of the hip).

Exercise should be done in a controlled manner, and the climbing leg should be kept at a 90-degree angle. When climbing, the weight should fall on the heel of the foot that is on the step.

Enough with 12 or 15 repetitions, then we must change legs. We can add some weight with some dumbbells.

STRENGTHEN THE ABS AND LUMBAR

 The weakness of the abdominal muscles can put an extra strain on the joints of our body. Therefore, it is important to focus on this point to maintain the health of both the knees, hips, and lower extremities.

To strengthen them, there are various Pilates exercises that can be very useful, such as toning, which you can do face-up, and with the knees bent, and gradually raise the waist. The back should be kept horizontal. We can perform between 10 and 20 repetitions.

SQUATS


This is a basic and very simple exercise to perform which will strengthen the muscles of the hip, thigh, and buttocks, but also those of the knees and hips.

For this exercise, we go down flexing our legs as if we were going to sit down, taking care not to move the knees forward, not lowering more than 90 degrees, and not bending the back (it must remain straight). We can lean our backs against a wall if it is easier for us. Arms stretched forward to maintain balance. 8 to 12 repetitions are sufficient.

LUNGES

This is a fantastic exercise to both strengthen your knees and tone your thighs and glutes. How do we do it? We start the exercise with the feet together, then bring one leg forward and lower the body until the thigh that is in front is parallel to the ground, and the back leg almost touches it. We form a 90-degree angle with a straight back and hold for a few seconds. We return to the starting position and repeat at least 10 times. Then the same with the other leg forward.

You might want to take a look at our knee brace to support your knees while doing these exercises.