10 Knee/Leg Strengthening Exercises | At Home Workout For Building Strong Leg Muscles
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- Опубликовано: 23 май 2024
- The knee joint is a very susceptible area to injury that can keep you out of your sport for a long time. Knee injuries are tough to recover from and can sometimes have long term complications, so it's important to keep the muscles strong around the knee to protect from injury, and also support the joint so it's not being overused. By using these 10 knee strengthening exercises regularly, you can keep the muscles strong surrounding the knee to help prevent injuries and boost performance. I would recommend doing each exercise for 3 sets (10 reps per leg for single leg exercises and 20-30 seconds per rep for isometric exercises).
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Спорт
0:53 Wall sits
1:37 Forward lunges
2:15 Side lunges
2:47 Reverse lunge
3:24 Controlled sits
4:14 Single leg squats
4:49 Step ups
5:31 Single leg Romanian deadlifts
6:11 Bridges
6:44 Hip thrusts
Thank you thank you!!
Thanks bro
Thnx man u saved time
Wow...you named it..nice of you..
Thanks😍🥰
Thank you sir, as a 63 year old, these exercises helped me to maintain strong leg muscles while pursuing my passion for playing football and at the same time keep my freedom of mobility and flexibility. You. are doing a yeoman service to the society at large. Thank you once again.
You are a legend👏👏
King
Much respect sir
Poliiii
Nice I’m just saying hi 🙋♂️ also much respect for being 63 and doing these
The way you're coaching and guiding in your most of videos is actually helping people to understand the importance of fitness. Thanks a lot!
this is perfect! this can really help my friend who stopped playing football because of this problem...it sucks but as a friend am gonna try n help him get back to playing footballing again...i want to help him to become a pro and continue his footballing career. this is amazing! thx 7mlc.
My knee is hurt,my friend
This came in perfect timing. I just started working on the imbalance between my two legs. Especially when most players play one leg dominant this is so important to stress! Thank you 🙏🏽
You’re very welcome Nicole!
This is crazy, I literally just started having some knee problems. Thanks for the video, gonna use some of these!
Very common for footballers mate. I hope these help!
Better Tomorrow Bet you’re fun at parties
Should i check my bad knee up with a physio for any long term implication?
Same here today is Monday and am suffering fr kneepain after Sunday's match
@@7mlc it's been 10 months since my ACL surgery and I've only done functional physio, not strengthening. Can i do these exercises to strengthen my knee?
Loved these- thanks Michael! Always good to help work on injury prevention. My balance is awful so needs a lot of work, and a lot of the single leg workouts are perfect. Cheers and a Happy New Year to you! Looking forward to the 7MLC podcast as well :)
Thanks Paul, absolutely right mate. Happy New Year to you man, hope it’s a great year for you!
What a great video!
Very concise, up to the point and filled with vital info. You are very good at what you do. Keep it up!
Perfect timing bro. I needed this but I struggled to find it. Thanks G🙏🔥
I found this is the best video on RUclips lower body streching..
Thank you. Perfect timing!!!! Love these.
FINALLY!!!! Thank you so very much for this miraculous set of exercises for knees (and legs). You have no idea how I and a lot of people are indebted by this good deed of yours.
God bless you Sir! 😊
Best video for me on knee strgngthening.Straight to the point no blabbering BS.Thank you, very much.
This video pops up at exactly the right time, I've had some knee problems recently and boom this video pops up on my phone
My guy ... you’re the best youtuber , you have the best videos and I always find what I’m looking for on here 😁
I have been running two miles every week (not in the weekends) and practicing a lot, and I have noticed my knee joint has hurt a lot, but my leg muscles are not sore or anything. This workout is going to be an active recovery for me to take a rest for my joints.
Good!!!!
You're a life saver brother just what i needed
Thanks so Much for this video ❤️👍🔥
I suffer from valgus knee and this is the kind of exercises that helped me build strenght and partially recover
These are the best excercises for my knee suffer. Thank you very much for your videos. Best regards from Germany.
Thank you so much! It's such a great workout. I just started working out again for my football goals but i feel i need to strengthen my knees before i do any running sessions, so this helps a lot.
Take care!
Easy and effective. Thank you. I will keep watching.
I really needed this workout because I have had soo many knee problems since I started playing football.
thank you so much for such a effective routine!! just what i need to strength my leg after cirugy.
no i go for my second day!!
These exercises teach excellent coordination and arent to arduous yet effective. Thankyou
I did it for 2-3 weeks and feels incredible
@Alex Gaming IV yes
how many times per week?
@@johngray6227 5 days per week except Saturday and Sunday
@@lokeshbhavsar5679 before you start doing the exercises you had knee pain ?
@@davidvangogh no I was fit
Hey Michael, can you give us a schedule like when should be do ball practicing and if we have to exercise these workouts, should we do it daily or take a break after 3 days. Schedule something like that.
Just 🔥🔥🔥🔥 🔥...simple and effective.... thanks a lot.... awesome exercises...no equipment needed plus only requires a little space....just superb...you are the man Michael...
Happy to hear they’re useful mate, really appreciate those kind words!
Michael is the boss....awesome exercises.....
*Just making my time stamps*
1. Wall Sits - 0:52
2. Forward Lunges - 1:40
3. Side Lunge - 2:14
4. Reverse Lunge - 2:49
5. Controlled Sits - 3:23
6. Single Leg Squats - 4:12
7. Step Ups - 4:49
8. Single Leg Romanian Deadlifts - 5:29
9. Bridges - 6:10
10. Hip Thrusts - 6:46
Thanks so much
@@tobiakapo9656 no probs
SAI TAMA tysm
Appreciate it
Why don't you do:
100 SQUATS
100 SIT UPS
100 PUSH UPS
10 KILOMETERS RUN
Your the reason as to why I’m going to become a professional
You are the only reason bro 👍💪
@@AmarOnlyy actually we should listen to haters as they pinpoint our mistakes and then we can correct them
me to bruh
Kyle Jack no you
@@7mlc This workout made me more agile. Thanks a lot bro.
Thankyou 7mlc for teaching us valuable techniques and workouts both in ur channel and unisport 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻.
Thanks so much for this video 7mlc. much love ❤️
Thanku so much… shown very clearly..very helpful🙏🏻
Perfect bro always looking for ways to get extra training in at home these exercises will be perfect thank you!
Happy to help mate!
Nice one mate.Explicit vid.that showed clearly how to strengthen my knees.Cycling tends to bring on aches so hopefully this helps.
Thanks Man! ❤
These are best exercises for Strong Lower Legs...
Love u from Afghanistan 🇦🇫
thank you for sharing your video. i will definetly try them all.
Thanks for giving me that fabulous information
Beautiful stuff! Thank you.
so helpful michael thank you
Yes these are all great exercises! great video!
Thank you u r the best. Coz you always upload what people actually need. Thank you
I’m happy to hear that mate, thank you for the positive feedback!
Thank you good sir, i have been doing these exercises and they really work my legs, very sore but worth it, my plan is to keep on doing it until I don't get sore after i do it, once again thank you very much!
thanks for the great work and commitment...
Thanks you so much brother at the time of my need i get this from you ...lots of love from BANGLADESH
TESTIMONIAL... so i play league football in Trinidad, got a nasty knee injury through a 50/50 challenge during a game, thankfully I didn't tear anything, I'm 30 now and have never gotten an injury this bad though so I underestimated how my body would've reacted and didn't heed the warning of my clubs physio, went to play recreational and the very first time I screened I felt the knee move out of its regular position "instability" and I fell to the ground in extreme pain, thought I was finished tbh,was such a mental strain I decided to quit competive football and left the club, eventually came across your channel, incorporated everything in this video and a couple other stuff from your other videos, all I can say is THANK YOU SIR.if you're unfit it'll be impossible to get through 3 sets of each exercise here in one go but if you work with what you can do and move your way up you'd get there. Keep up the good work brother and again THANK YOU.
Treino monstro!!
I added a weighted sandbag to 8 of the exercises. I think I felt every muscle in my legs for about 4 days! Great!
Thank you!
I like so much your exercises, I think should improve my endurance for 1000 miles running event, Congratulations!
This actually works. Amazing exercise
New year, new video, same goal..... Keep it going, 7mlc🔥🔥🔥
🙏🏽🙏🏽 👏🏽👏🏽👏🏽 thanks for the brilliant content
I will try. wish this video very helped me in post injury dislocation knee :) Thankyou
Really appreciate man for this video.
keep gping :)
Nice one bro...I hope my knee will be fine soon....respect bro
Amazing Thank you so much 🤗
Thanks for being with us
God bless you
Feels like end of my search for leg exercise. Thank You 🙏 thats a complete leg exercise. But wondering if deadlifts are important as well 🤔
Happy New year bro literally I have been wondering like as you know football is not just a physical game it's also a mental one so I was wondering if you had any tip to prepare someone mentally for a match
You really just helped me out bro.. Thanks a lot
super set mate! cheers‼️
thank you so much for exercises. I'm 21 and i have knee problems and currently im a bit imbalance with both legs so its kinda frustrating. wish this could help to strengthen my legs
Very helpful..thank you so much ❤❤❤❤
Keep motivating others to stay fit and healthy by sharing this amazing exercise. Have a great weekend
Really got improvement on my legs thank u so much
Perfect exercise I really loved this exercise ❤🙏❤
very good, solid ,concrete and sharp
Thanks for the video. Very effective 👌
Very helpful video keep up the great work love from Sweden
I came back to exercising with a weighted vest after three weeks with this video and I can see Im improving my endurance since I had a head injury and I couldn’t play futbol for 2 weeks.
I love all of your videos💜
Best exercise video so far
Started having knee issues. Will try these. Thks
👏🏽👏🏽 thanks for the content
Absolutely fantastic explanations
Superb one bro, i had some knee pain and after the workout . I feel much much better...keep going brother ,great effort
Awesome, thank you ☺️
Tomorrow is my fav day(legday)❣️ and man you’ve got me emotional already🥲🥺
Sir i am on bed last two year musele strength my knee jaam,last steps of no.9,10,exercise of effective for me.Thanks lot,s ,stay bllesing,pray to god,for your h.vard team.
Thanks for best out put
Thanks for this videos🙏
Thanx a lot. Very nice information
Watching your workout vids everyday mate.👍 Wanted to be a pro since a kid but my asthma is my enemy. Still keeping my hopes high tho. 22 y/o, playing for a sunday league team. 💪
Your time is coming. Don't give up.
Thank you so much for make this
I love this please more off this please i need more thanks so much bro
This video makes me to play better on the pitch thx MLC
Thanks man, really helpful
Tank you 7mlc good training
Thank you for an amazing workout. I tried it on my channel
Hi and thnx for making such great videos. Plz make a video on how to fix knees that crack, crunch and pop when are bent.
Thank you so much
After a soccer game the back of my leg start to hurt . So I tried this exercises and it relieved 😅 the pain thanks bro ❤️
Thanks 🙏🏽
My knees thank you. 🙏🏾
Wow this is really helpful thanks a lot❤️❤️
I dont play foot ball but these exercises had made my leg strong and good balancing and feeling good
Great video mate! So many people do not understand the importance of exercises like these and the benefits they gain from them. Using drills from your channel I have been keeping fit and continuing to improve over the Christmas break, first team session since before Christmas tonight and got 18.2 on bleep test, was buzzing😁😁
True
Thank you ☺👍
I needed this so bad, tqsm bruv...its awesome 😀
Happy to help bro!