7. Side-Lying Leg Lifts
This exercise primarily targets your abductor muscles (the outer side of the thighs) that are important for playing sports and conducting your daily activities. It works on creating tension in your gluteus medius (outer thigh), which helps make them stronger and more stable.
The exercise is also effective for toning the hip area.
- Lie down on one side with your legs stacked and straight.
- Support your head with your left arm.
- Keeping the top leg straight, slowly lift it to about 45 degrees.
- Hold this position for 20 seconds.
- Slowly lower the leg and relax for a couple of seconds.
- Repeat 10 to 15 times.
- Switch sides and start over with the other leg.
- Do 15 to 20 sets of this exercise every day.
8. Glute Bridges
Strong gluteals are essential for healthy functioning knees. They help control the movement of the knees by preventing them from collapsing inwards. Thus, they form the very foundation for strong knees. Weak or inactive glutes may cause all sorts of problems in your knees.
Bridge, as a form of exercise, works on strengthening your glutes, hamstrings and abs, while putting minimal to no pressure on the knees.
- Lie on your back.
- Bend both knees at about a 90-degree angle, while resting your feet on the floor.
- Slowly lift your bottom off the floor as high as you can. (Do not arch your back and make sure your shoulders, hips and knees align).
- Hold this position for 2 or 4 seconds.
- Perform 2 sets of 8 to 10 reps of this exercise, 2 or 3 times a week.
The single-leg glute bridge is also considered as one of the best exercises for hip stability. This exercise is also effective at keeping knee pain and other problems at bay.