7 Best Quad Strengthening Exercises For Knee Pain
ฝัง
- เผยแพร่เมื่อ 27 ก.ค. 2024
- A collection of the best quad strengthening exercises you can do at home for knee pain! Strong quads are a crucial part of helping and preventing knee pain; these seven exercises are the best way to do it! Presented by a physical therapist from easiest to hardest so you’ll certainly find something that works for you.
===========================
JARED’S ANKLE WEIGHTS: amzn.to/2Q8JAZL
JARED’S FOAM ROLLER: urlgeni.us/amzn/drjaredfoamro...
===========================
Your quadriceps femoris (or “quad” for short) is a group of 4 muscles that sits on the front of your thigh. When this muscle contracts, it extends your leg out straight.
This motion is crucial for simple activities like standing, walking, and ascending/descending stairs, but also essential in higher-level activities like squatting, jumping, and running.
It’s crucial that we keep this muscle group strong in order for the knee to be able to perform its proper functions.
In fact, as a physical therapist this is one of the areas that I focus on the most with knee pain rehab. Most people respond really well to focused application of quad-based exercise.
In this video, I wanted to share with you seven of my favorite exercises to strengthen your quads at home. These exercises require no equipment and are a great routine to help minimize your knee pain.
I’ll present these exercises in order of simplest to hardest, so hopefully you’ll be able to find an exercise appropriate for your strength, pain, and function.
The “beginner series” takes place in a seated position. Not the most functional as there’s no weight-bearing going on, but a crucial starting place to establish a good neural connection with the quads.
Exercises 4-7 are weight-bearing and can be progressed with resistance per your tolerance.
THE BEST QUAD EXERCISES FOR KNEE PAIN
0:00 INTRODUCTION
1:15 BEGINNER SERIES
1:42 QUAD SET
2:24 SHORT ARC QUAD
3:09 LONG ARC QUAD
4:09 FUNCTIONAL SERIES
4:16 SQUATS
5:37 REVERSE LUNGES
6:28 WALKING LUNGES
7:49 SPLIT SQUATS
Did these help? I would LOVE to hear about it! Leave me a comment down below and let me know your experience with the exercises in this video.
Never miss a new video from Tone and Tighten when we put one out when you SUBSCRIBE to my channel here on TH-cam!
Looking for more great knee rehab workout ideas? Here are some videos you may enjoy…
✅ STIFF KNEE EXERCISES: • Stiff Knee Exercises -...
✅ NO MORE KNEE PAIN - 5 HOME EXERCISES FOR KNEES: • Stop Knee Pain Now! 5 ...
✅ STOP KNEECAP PAIN: • STOP Pain Under Knee C...
✅ FIX PATELLAR TENDONITIS: • No More Knee Pain! Fix...
✅ EXERCISES TO INCREASE KNEE STRENGTH: • 10 Exercises To Increa...
Selfless people like you are legends. Thanks for your time showing these vital Quad excercises.
I appreciate your comment, Adam!
Perfect timing exactly what I needed! Just finished exercises one through four, definitely felt the squats the most
Great to hear, David! I hope they continue to help you and thanks for commenting!
I had an operation a month ago and your 1 to 4 exercises are very helpful for myself. Thank you
Exercises 1, 3, 4, and 7 are some of my personal favorites for the quad muscles! Which exercises did you feel the most? Leave me a comment below and if you're interested in exercises for ALL the muscles that control your knee be sure to check out this video: th-cam.com/video/rZjthGWVq7Q/w-d-xo.html
Hello actually i did the split squats but my knees start to hurt again why is that?
When I did exercise #6 my knee hurts
Can you make video on exercises for chondromalacia!
I feel the difference just started doing your workout ty please keep it up 👍 it really helps
Thanks
Recovering from a fractured Tibia, and I've found your videos to be really helpful! Been doing the exercises of your other video "No Knee Pain" and have found some improvement being made! Thanks for your knowledge on the subject.
Great to hear! You are welcome and thanks for commenting!
I appreciate how Clear You are and how Your videos are straight to the point for People with very time restricted demanding lives I'm a caretaker so I definitely am very Grateful God Bless You Always 😊😊😊😊😊😊😊😊😊
Thanks so much, Sweet Caramel! I appreciate your support!
Super comprehensive, easy to follow demonstrations. I’m definitely going to be using these in my personal training
Glad you like them and find them helpful, jackieechan111!
Your video was excellent, so well explained, showing why the proper method is needed. Recovering from TKR, just trying to expand on my own pt. Thanks
Jared,
My knee is getting worse again so you’re my life saver :)
Your vids are amazing! Thanks for all you do :)
I still do my band exercises you gave me!
Thanks so much, Brianne! I appreciate your support!
Thank you for making this video for all of us with knee issues. Great job with presentation and demonstration. Looking forward to getting stronger with your help!
You are welcome! I hope you find these effective!
Love the gentle approach! Am healing injury and nit ready to do weight bearing exercises so the first few were perfect!
Great to hear!
Thank you. This video was well explained and demonstrated. My friend recently graduated as a PT and it was a lot of education, lots of work. Congrats to you.
You are welcome! Thanks so much for your comment.
Super exercises Dr Jared... keep uploading really useful... being doing it
Thanks so much! Thats the plan!
Excellent, I have watched many clips about recovery of quadriceps after surgery, however by far this one is the best.
I appreciate that and am glad this helped!
I have knee pain and these exercises helped me a lot. Thank you 🙏🏽.
You're so welcome! I am happy to hear they helped!
Thank you so much . I’m 73 and I can do these starting out slowly 😇
Yes, absolutely! I hope they help!
These exercises are very helpful. I’m 49 and training for my 40+ soccer league. I pulled my right quadriceps while sprinting. Did some ice and rest for 3 days. These exercises are great for helping me know where I stand with the injury and to helping me regain strength! Thank you!
My pleasure! So glad they are helping!
Please make more video really helps my legs ty again
Great exercises. Two days later I am 80% pain free. I took the dog for a walk! Thank you, thank you, thank you!❤
Wonderful! You are welcome!
Good stuff! Exactly what I am looking for! Thanks!
Glad I could help!
Recently been Surfskating everyday and starting to feel a little strain right above my knee. The squats definitely fired up the muscles and I will keep doing that for now. Thank you :D
You are welcome, Brian Soon! I hope it helps!
Always enjoy your videos. Any good tips for dealing with De Quervain?
Thanks for sharing very helpful information
You're very welcome, Aamer Rana! I hope they help you! Thanks for commenting.
I am 74 & have a knee problem but don't want to go for surgery, this is helpful
I am glad you found this video helpful, Julie! I hope your knee improves soon!
Julie, did these help?
how you squat when have a knee pain? 😅 i cannot do half of squat because too much pain 😢
I am 29 years old & I'm suffering from pain for few days in my lower part of left knee, is there any solution I can go to
I am 74 years old and have always done some form of exercise. I developed a pain at the back of my knee whilst visiting the ruins in Greece a year and a half ago . It felt like the tendon was tight. For the last six months my quads are very tight and aches and walking I have pains from my heal up the back and top of the leg all the way up to my buttocks.
I would appreciate your thoughts on what stretches would be suitable.
Sorry for the long message. I am in the UK
You are a really good instructor! New fan and subbie! Love it!
Stoked to have you on board! Thanks so much for watching and subcribing!
Great demonstration. Just what I needed.
Glad it was helpful!
Thank you so much! I'm 25 and I injured my knee three years ago while doing a deep yoga squat badly. It did not get better with time as others told me. I'm a runner an my gym instructor told me if I don't remedy it now, I may not be able to run ten after 30. I do some exercises as she told me with machines for strengthening my quads. However, I've decided to stop since I notice pain in my caps with even the lightest weights. I don't know exactly what to do but now I think starting with these light exercises at home and without weights and machines, I may be improving my quads without aggravating my caps injury. Thank you😊
Thanks for sharing!
GOOD quad muscle
exercises ! Concise,
Detailed & thorough
THANKS, delighted
To subscribe
Thanks for the sub!
Yes, it was a good demonstration, It helped my knees when I tried it !
Great to hear! I am so glad it helped!
Thanks for sharing, very useful one all the best. I feel mild pain with my inner left knee when I do alot of bridges exercise ONLY to strengthen back n cores, is it ligament, Would these exercises work to eliminate this problem? Thanks for ur help. I wish you were my PT here
Best exercises to strengthen quads simply but effectively 👏❤️
Glad you like them!
Very thanks dear..I am also done my ligement surgery and ready to do some exercises like this .. TNX
These exercises helps me. Good instructor. Thank you for these videos
You're very welcome!
As someone that doesn't go to a local gym, this has given me some great inspiration to do these exercises at home in order to strengthen my quad muscles
Great to hear!
I just had hip replacement 6 wks ago and need my knee next so I’m going to try the non weight bearing exercises you showed to hopefully give me the strength I will need in my quads for my future knee replacement plus my knee is Knock knee’d and bone on bone
Love the video great explanation
Thanks so much, Diya Singh! I am glad you found these helpful!
Ty so much I am great full for your tips they really work ty
You are welcome, Susie! I am glad they are helping and thank you for commenting!
Beginner Exercises
1:41 Quad Set
2:24 Short Arc Quad
3:11 Long Arc Quad
Weight Bearing Exercises
4:16 Squats
5:55 Reverse Lunges
6:30 Traveling/Walking Lunges
7:50 Split Squats
You are a good instructor ! New fan and subscriber. Love it !
Thanks so much, Sumit Saini! I appreciate your support!
Thanks, an informative video with progression from easy to challenging (or weak to strong). Subscribed!
Thanks for the sub!
These were great excercises thankyou
You're so welcome! I am glad you found them helpful!
Great stuff interesting and helpful 👍
Glad it was helpful!
Great video, great tips! I tried the test at the beginning and felt like I did well, but then I found the first abduction exercise very challenging! Question: How often can/should I do these exercises? How many times/week? THANKS!
New Subscriber - I had a growth removed and filled in my knee cap. It is all healed now but I cannot do a leg extension (exercise #3). I am praying the other exercises will help me. Thanks so much for making this video.
You are welcome! Thanks so much for your support!
Thank you very helpful
You're welcome, Almaz Abraha! I am glad you found this video helpful and thanks for commenting!
thank you. this is very helpful
You're welcome!
Thank you. It was so helpful
Glad it was helpful!
Oh yes i need this as my knees paining sooooooooo much do you have shoulder and back exercises as been paining sooooooooooooo much at work love your channel soooooooooooooo much love your exercises sooooooooooooooo much Thanks Ramya
Thanks so much, Ramya! Always great to hear from you and I hope the things I share help you to feel better soon!
Great stuff, thanks
My pleasure!
Love these easy exercises!❤
Glad you like them!
Thabk you for posting this video. What is the difference between short and long arc quad exercise 2 & 3? If you can do 3rd exercise, should you skip 2nd exercise? Or is there a benefit to 2nd exercise in addition to 3rd exercise?
Thank you very much sir 🙏
You are welcome! I hope you find these exercises beneficial.
you are a good instructor; great!
Thanks so much!
How regularly should we do these?( I’m really without any muscle at all and VERY bad knees) your explanations are so clear 🙂
about 2 times a week
Very nicely explained sir.
Thanks so much! I hope you find these exercises helpful!
Hi I was wondering if you can do a full video of all the exercise for us?
Thanks for your lovely insightful videos
Can you please suggest any food or exercise for knee/knee joints crackling issues? I hear it loud while trying to do say squats
Many thanks
Me too
Thanks for posting all these videos. They are useful! And I'm using them ----I am wishing to strengthen my quads as part of an overall program to heal my left knee. I used to be able to pull the left foot all the way back to buttocks; but now it won't go that far. X-ray and expert Dr. says it's loss of cartilage, so now bones are closer, so less movement is possible. Solution: None, he said. It's like you drive a car, eventually the tires get balder and balder. My knees, thus, after decades of use, are "bald," or loss of cartilage. He had no program to reverse this..... Well, true, or not? Maybe. Maybe not. Are my knees like tires, or not? I'm not sure Maybe the knees are troubled because I've had some imbalance, some tightness, and some weakness in left leg / hip, and then I walked and ran on that leg for decades! After that amount of time, an imbalance eventually causes problems. So I'm going to try to get the knee more flexible by strengthening the weak muscles, and stretching the tight muscles. What do you think?!
Thanks!! Which of these exercises are good to do?
a great thankful dear
Thank you
You are welcome! I hope these exercises are helpful for you!
Have suspended Medial ligament injury, currently waiting on MRI. Have been doing physio for 12 weeks and doing all exercises, no better than the day it happened. Any advice?
This is really cool 😎
I just can’t do splitsquats without pain, so I have a always to go before my knees are ok. Thanks for the exercises and the explanation of why I get pain, I’ll try to not go over my toes for a while!
Thanks alot.. This helped me..totally forgot abt knee pain.. Alhamdulillah
Wonderful news! You are welcome.
Just what I am looking for since my knees have been so stiff and aching...only one I am iffy about is 7. Never done those. Thank you
You're so welcome, Gianna! I hope you find these effective!
So helpful exercises
Glad you like them and are finding them helpful!
Thank you! 😊👍
You are welcome! I hope you find these exercises beneficial!
THANKYOU !!
You are welcome, Kao Gloria! I hope these exercises help you out!
I've always found that light isometrics have helped me with joint pains.
It might not work for 100% of us out there, but try it. I hope it might help one person with discomfort out there!
Thanks for sharing!
Very informative.... Please continue to make more such videos
Thanks so much! I will!
@@toneandtighten any advice for Partial ACL tear... Please give!
i’m 14 and already have bad knees however i still try to be active. thank you for this.
You are welcome, Pey! I hope it helps!
Thanks!
You are so welcome! Thank YOU for your kindness and generosity!
Thanks.
You're welcome! I hope these are helpful for you!
i have ben having stiff knees recently, but i have been playing basketball at my park and it takes the pain away, and i also have been using a resistance band for squat sholder presses
These are excellent exercises. Thank you!
You're so welcome, gkan07! I hope they help you and thanks for sharing!
Full MCL and ACL tear here. Hope this helps. Thanks for the video
Best of luck!
Hi Jared,
Thanks for the videos. very useful for me. Just one point, would you please also add the reps to the description of each video ?
Thank you for the suggestion!
Im 14 and im going through a rought time with my knee operation and this helps a lot thanks❤❤
I am glad to hear this is helping and thanks for sharing.
me as well bro
Question for you, sort of off topic from this video, but maybe you can advise. I'm an intermediate weightlifter. My goal is to continue progressing in the gym, but I was told l'm experiencing some spine degeneration (lumbar).
I think l'm needing help with body mechanics while lifting. I went to see a PT, but didn't find it particularly helpful, it was ADL focused. Is there a certain type of specialist that you'd suggest l work with?
I’m recovering from a knee dislocation, it’s been a year since I was injured and it took me 4 months to start walking again and now I’m trying to regain that strength and muscle in my thigh, my physical therapy that I was given seems to not be working any more unfortunately and I’m a dancer so having this injury is kind of ruining that for me so I’m trying to find ways to help me recover, I can squat and sit and walk but I can’t run and when I jump (barley even leaving the floor) I land straight legged which is not safe and I still can’t straighten my leg all the way, so basically what I’m wondering is, will these exercises help me get back to my full ability? I really need something to help me.
I have EDS and squats and lunges are a no go even with proper form. The 3rd exercise is a good balance and I can do it with weights. Thanks
I shattered my patella. 6 months out, I have 80-90 degrees flexion in the bad knee. I’m 70, and just looking to get a better gait so my good knee stops hurting so much due to compensation.
If I get to where I can do #6 & #7, I will be thrilled.
I have been working out for two years, gradually increasing the intensity of my cardio and the weights I use during strength training. Yet I have patellar tendonitis which started recently. I understand the pain is due to weak quads but in my case, I workout a lot, are my mucles still weak after 2 yrs of working out?!
I have quadriceps atrophy in my right leg, and squats are causing knee strain in that leg. Able to easily do the long Arc quad with weights
Thanks
My pleasure!
Hello 🤗I have developed a loud clicking noise in my knee when I lunge 😢. I do not have any knee pain with this issue. The noise is louder when I lunge with weights. Should I keep doing lunges and squats even though my knee clicks loudly? Thank you for your help ☺️
Knee alignment really useful reminder.
Glad it was helpful, Dorothy!
Can we do these exercises post acl reconstruction surgery?
I have very weak quadriceps after the surgery . Thank you
Thanks for the info...does this work for a 60 year old man who had patellar fracture 3 weeks ago?
Hello sir , can I do these excel ise just after my recovery of ankle hair line fracture ??
I have recently started dancing and this has caused my quads to strain and I am currently advised rest for a week. When I start strengthening, are these sufficient? How many times do we need to do per week?
Are these exercises good for chondromalacia of patella?and how many kilos should be the ankle weight you used?
Do you have any alternate exercises for the lunges and split squats? They hurt my right knee too much. Thanks!
Hi thanks a lot for the video
Can PPL with varicose veins do this please tell doc
I had to stop what I was doing to watch this video. Nice one 👍 much appreciated
Thanks so much, Duncan! Hope it helps you!
@@toneandtighten helps alot 👍
You are really quite good at PT. I go to a good one also. Sometimes I was feeling discomfort in left meningitis that’s why I asked my husbands knee doc about squats. Where I go for pt they are also great. I’ve gone for a few things, starting 3 months after spine surgery (successful). 2 of the owners are also teachers at a good university. You’ve also helped with a lot of exercises to be strong. I also go to my pets recommended personal trainer who is awesome too. I’m 73. Got a keep moving. 🙌😊
I meant my PT’s where my personal trainer is. I wrote my pets person T. 😂. Silly me
Hello! I have chondromalacia patallae at 4th grade. Doctors recommend to gain cuadriceps muscles. Thanks for your advices! :)
How's your pain nowadays?
Great demonstration! Would it be helpful to use EMS on my quads for better strengthing while exercising?
Excellent
Thank you so much 😀
Due to acl ligament injury in 2018 my Right leg Quad muscle is weak . Above video increase my Quad muscle please advice me sir