The hamstring muscle group extends across the posterior surface of the thigh from the ischium of the pelvis to the tibia of the lower leg. Three individual muscles form the hamstrings group: biceps femoris, semitendinosus, and semimembranosus.
The hamstrings work together to flex the leg at the knee. In the calf region of the leg, the gastrocnemius muscle extends from the distal end of the femur through the calcaneal Achilles tendon to the calcaneus of the heel. The gastrocnemius forms the posterior muscular wall of the knee and acts as a flexor of the knee and plantar flexor of the foot. Some other muscles that assist with the movements of the knee include the tensor fasciae latae, popliteus and the articularis genus muscles.
Lie on your side on an exercise mat, keeping your upper body straight. Place the top leg and foot on top of the other, and bend your legs so your thigh and lower leg are at a right angle 90 degrees. Now slowly lift your top leg toward the ceiling and lower it again, keeping your feet together the whole time. Only lift the knee as far as you can without moving the rest of your body.
Repeat 10 to 20 times. Change sides. Do 3 sets in total. If you would like to do a more challenging exercise, you can put an elasticated resistance band around your knees. Lie on your back on an exercise mat with both legs stretched out. Bend your right leg at a degree angle, putting your foot flat on the floor. Hold it in the air for five seconds and then slowly lower it to the floor again.
Repeat 10 to 20 times and then change sides: bend your left leg and place your left foot flat on the floor, lift your right leg. Do a total of 3 sets. While doing these exercises, try to keep your back flat on the ground, pull your belly button in slightly and carry out the movements slowly and in a controlled way, especially when lowering the leg.
Sit on a chair or stool that is high enough for you to bend your legs at a right angle 90 degrees. You can wear a light weight cuff on your lower leg above the ankle if you like.
Slowly stretch out one leg in front of you and lift it up, then slowly bend and lower it. It should take about 5 seconds to lower it. Do a total of 3 sets on each side. This exercise strengthens the muscle at the front of the thigh. Stand with your back flat against a wall. Place your feet about 60 centimeters away from the wall. Your feet should be shoulder-width apart and flat on the floor, facing forward. Now fold your arms in front of you and slowly slide your upper body down the wall until your thighs and lower legs are at a degree angle.
Hold this position for about 20 to 30 seconds at first. After some time you can gradually increase to one minute by adding 5 to 10 seconds each time. Repeat the exercise 3 times. After each wall sit, slide your upper body back up the wall by straightening your legs and have a second break. This exercise strengthens the muscles at the front of your thighs.
Stand straight with your legs about shoulder-width apart and your toes pointed slightly outward. Still standing, gradually bend your knees and straighten them again.
To keep your balance, you can stretch your arms out in front of you. Start by doing quarter squats at first — in other words, bending your legs at about 45 degrees. If that isn't painful, increase to half squats until your thighs are almost horizontal parallel to the floor. You can use weights after some time to increase the intensity. The knee is surrounded by ligaments, tendons and muscles that act to stabilize the joint. Injuries to any of these structures can lead to an unstable knee joint.
In order to increase stability, you will need to strengthen the muscles surrounding the joint including muscles of the hips and thighs. Consult with a medical professional prior to starting any new exercises if you've had a knee injury or suspect one.
The quadriceps muscle is the muscle on the front of the thigh that flexes the hip and extends the knee. The quadriceps tendon attaches the quads to the patella, or the kneecap. Strengthening this muscle increases stability of the knee joint by giving added support and cushioning during daily, as well as sporting, activities.
Do a quadriceps setting exercise to isolate the muscle by half-sitting on the floor with your legs extended in front of you. Roll up a small towel and place it underneath one knee such that there is a slight bend in the knee. The heel of the foot should touch the ground. Contract the quadriceps as you push the back of your knee into the towel. Hold for three seconds before relaxing. Repeat 10 times for a total of three sets.
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