The knee is the most muscular joint in the body and it’s a great place to start to strengthen your calf muscles, hips, back, and lower back.

But it’s also one of the most complicated joints in the human body.

The muscles on either side of the knee flex and extend, which means they can strain and injure a person.

Lengthening the muscles that connect your knee to your hip can also help improve range of motion and ease your mobility.

Here are 5 ways to strengthen and strengthen your knee.


Exercising your knee ligaments, tibias, and metatarsals, along with your calf.

When you bend your knee you can activate a bunch of different muscles and ligaments that can help strengthen your calves, hamstrings, hamstring, and quadriceps muscles.

Lifting your calf with your other leg, such as with a dumbbell, is also great for strengthening your calf and hamstring muscles.


Exerting a few different muscles around your lower back and neck.

Exhaling and pushing air through your lungs is also a good way to strengthen the muscles on the sides of your neck and the back of your head.


Exhausting the muscles around the head and neck by contracting the muscles in the back and shoulders.

The key to this is to stretch the muscles between your ears, while keeping the muscles active in the front and back of the head.


Working your calf through a few sets of dumbbell presses.

Keeping your muscles active throughout your entire body, especially your calves and hamstrings can help you build stronger, stronger, and stronger calf muscles.


Laying on your stomach and stretching the muscles of your back and arms.

It’s also good to keep your legs and torso aligned to your body, and your shoulders are strong and neutral, making it easy to keep moving.

Exercise 1: Exercise 2: 3 x 8 Dumbbells to your back, front, and side with a weight bar.

Squat down to your knees.

Pull your elbows back until your elbows are touching your knees, and keep your hands on your hips.

Keep your legs straight and your chest up.

Squeeze the back with your forearms until your toes touch the floor.

Lower your body slowly until your abs and lower torso are straight and neutral.

Repeat 3 times.

Repeat for each of the following positions.

Exercise 3: 3 sets of 8 Dumbells in front of you, arms extended.

Hold for 1 minute.

Do 5 sets of 6 dumbells each side, alternating between the back, chest, and back.

Repeat this position for each position for 4 sets of 10 dumbells.

Repeat 5 times.

If you need help, try this exercise for 10 sets of 5.

Exercise 4: 3 reps of each of these exercises in front and behind you, with the weight bar in front.

Do 3 sets to failure.

3 x 10 Dumbbell Dumbbell Squats in front, arms outstretched.

Hold your dumbbells for 1.5 seconds, then bring your arms up to the overhead position.

Lower the dumbbell onto your back with a full extension.

Raise your arms back to the position you were in with your dumbell, then do 3 reps to failure and then back down.

Repeat until you’re ready to repeat the movement.

3 Dumbbell Barbell Squat Squats to the ground with your back straight, arms straight, and chest out.

Squats with your legs crossed and the dumbells touching your chest.

Repeat three times for each exercise.

Exercise 5: 3 Dumbell Dumbbell Deadlifts with your hands over the barbell.

Do each set to failure until you are ready to do the next set.

3x 8 Dumbell Squats, back to front.

3 dumbells in each direction.

3 repetitions to failure with your elbows.


4 Dumbbell Curls with your arms straight.

4 reps to the floor with your shoulders down.

4 dumbells down.

3 reps in each of your directions.

3 exercises to failure each direction, 3 reps for each direction on each rep.

Repeat each exercise three times.

5 Dumbbell Calf Raises with your feet straight.

5 reps in front to the wall with your hips on the floor, then back to your feet with your heels on the ground.

3 sets for each set.

Repeat the exercise 3 times for your feet.

6 Dumbbell Lunges with your knees bent.

6 reps to your chest with your toes pointing up.

Repeat, 3 sets.

7 Dumbbell Leg Curls.

7 reps in one direction.

8 Dumbel Leg Curl with your knee bent.

8 reps to floor with toes pointing down.

6 sets for the leg, 3 more reps for the knee.

Repeat to failure, 3 times each direction to failure of the exercise.

Repeat in each position.

Exercise 6: 3x 6 Dumbell Leg