@alejandromatias674: This is what I do to build strong and resilient knees. Start with chair pose. This will strengthen the tendons around your knees while building muscular endurance in your quads. Try to hold for 30 seconds and repeat for 3 sets. Practice kickstand hinges to strengthen your hamstrings and the backside of your knees. Start with a light weight and gradually increase the resistance as you get stronger. Aim for 8 to 12 reps for 3 sets on both sides. Use curtsy lunges to strengthen the lateral stability of your knees. Practice banded squats to improve knee tracking and banded knee extensions to increase blood flow around the knees. Strengthen the muscles surrounding your hips to provide more support for your knees: Lateral leg raises for your outer quads and glute medius. Lateral walks for hip stability. Single leg marches for hip strength and control. Standing kickbacks for glute strength. Medial leg swings for inner thigh strength. Finish with knee extensions to improve your range of motion and increase blood flow around the knees. Strong knees require more than just training your quads. Strengthen your hips, glutes, hamstrings, inner thighs, and the muscles surrounding your knees to build a stronger and more resilient lower body.
