Knee Stabilizing Exercises

By Chad Buleen

Having weak knees not only makes it more difficult to keep your balance when golfing, but it also can significantly increase your handicap. There are simple exercises that can be done to give more stabilization and balance to your knees.

Inner Thigh Hip Abductors

Inner thigh hip abductors strengthen the inner quadriceps muscle around the knee as well as the groin muscle. To do this exercise, sit in a chair and place your fist in between your knees. Keep your feet stationary, but squeeze your knees together using your thigh muscles. Squeeze tight and hold this pose for 3 seconds. Repeat this exercise 10 times.

Lying Inner Thigh Hip Abductors

Lie on the floor on your right side in a position that keeps your hips and shoulders aligned. Place your right hand next to your head to prop it up. Put your left hand on the floor anywhere in front of you. This hand will be used simply to give you balance as you do the exercise. Bend your right leg in front of yourself and raise your left leg about a foot off of the ground and hold it for a moment. Lower the leg back to the floor and repeat nine more times. Turn to the other side and do the same exercise with your right leg for 10 repetitions as well.

Outer Thigh Hip Abductors

Remain in a lying position on the floor. Start off on your right side. Your hips and shoulders should be aligned the same way they were for the lying inner thigh hip abductors. Bend your right leg so that it is at a 90-degree angle. The leg should still be lying on the floor. Raise your left leg about 18 inches and lower it back down. Do this exercise 10 times on each side.

Simple Leg Stands

Stand just behind a chair with a high back on it. Lift your right leg so that you are only standing on the left leg. Hold on to the back of the chair with both hands. Hold this pose for one minute. Switch legs and repeat. As your balance improves, hold yourself with just one hand. After you become comfortable holding on with just one hand, begin using just one finger to hold on. Ultimately, you should get to the point at which you do not need to hold on at all. If this exercise becomes too easy, put your weight on the ball of the foot.

About The Author

Chad Buleen is a Society of Professional Journalists-award winning newspaper and magazine writer and editor with more than 10 years' experience. He has been published in "Utah Spirit," "Charleston Gazette," "Idaho Falls Post Register" and numerous other publications. Buleen holds a Bachelor of Arts in communications with an emphasis in print journalism from Brigham Young University-Idaho.


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