If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen knee flexor muscles using the resistance coming from bodyweight and a sponge ball. Weakness in these areas can cause loss of balance and knee pain, making it more difficult to walk efficiently, operate the foot and ankle, climb, and move the hips.
Some of the exercises in this video will be done standing, so feel free to use a wall or chair to assist with balance. The knee flexors include the set of hamstrings, gracilis, sartorius, gastrocnemius, plantaris, and popliteus. Interestingly, most of these knee flexors also internally or externally rotate the knee. They can assist the hip extensors and ankle plantar flexors, as well as eccentrically control knee extension.
This routine can be done anywhere, anytime. It can reduce fatigue after exercise, as a prevention from injury, and to help manage your muscle strength. This can also be used as a warm-up or as a workout in itself. Isometrics are the precursor to adding any load and challenge to our body.
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