10 Knee/Leg Strengthening Exercises | At Home Workout For Building Strong Leg Muscles

The knee joint is a very susceptible area to injury that can keep you out of your sport for a long time. Knee injuries are tough to recover from and can sometimes have long term complications, so it's important to keep the muscles strong around the knee to protect from injury, and also support the joint so it's not being overused. By using these 10 knee strengthening exercises regularly, you can keep the muscles strong surrounding the knee to help prevent injuries and boost performance. I would recommend doing each exercise for 3 sets (10 reps per leg for single leg exercises and 20-30 seconds per rep for isometric exercises).
.............................................................................................................................................................
For training programs, training apparel, blogs and more; check out the 7MLC Training Wesbite: www.7mlctraining.com
Follow me on social media:
Instagram:
Personal - / michaellewiscunningham
7mlcTraining - / 7mlctraining
Facebook: / michaellewiscunningham
Twitter: / cunnygoesham
For Business Inquires Email:
[e-mail]
..............................................................................................................................................................
amazon affiliate links Please note, I make a percentage of qualifying purchases. Thank you for supporting the channel
main camera body: amzn.to/2nyd31A
my camera gear: amzn.to/2p0qQOS
go pro I use: amzn.to/3126tOh
my apple watch: amzn.to/31YCOH3
water bottle: amzn.to/2AVcK3P
training disks: amzn.to/2LZN8sW
training cones: amzn.to/321zHhU
rebounder: amzn.to/2LYZ920
goalshot: amzn.to/30Z30Ae
agility ladder: amzn.to/2p3rZoR
..............................................................................................................................................................
Music:
Wanderlust by Nomyn / nomyn
Creative Commons - Attribution 3.0 Unported - CC BY 3.0
Free Download / Stream: bit.ly/wanderlust-nomyn
Music promoted by Audio Library • Wanderlust - Nomyn (No...
..............................................................................................................................................................
Tags: knee strengthening exercises, how to build strong knees, home workouts for athletes, at home leg workout, no equipment leg workout, knee strengthening exercises a day in the life of a professional footballer, a day in the life of a professional soccer player, a day in the life of a pro soccer player, professional soccer training, professional football training session, how to become a professional athlete, how to become a professional soccer player, workout for soccer players, ball mastery workout for soccer players, crossing drills for soccer players, individual crossing drills, shooting drills for soccer players, shooting drills for footballers, finishing drills for soccer players, soccer finishing drills, soccer shooting drills, drills for tight space control, how to dribble in tight spaces, how to dribble like Messi, ball mastery training, ball mastery exercises, best ball mastery exercises, how to improve ball control, learn to master the ball, 10 ball mastery exercises, football dribbling skills, how to dribble a soccer ball, easy soccer skills for beginners, easy dribbling moves to beat defenders, easy dribbling skills, how to dribble defenders, how to beat defenders 1v1, how to dribble like Ronaldo, how to dribble like Neymar, how to dribble like Messi, best dribbling moves to beat defenders, best dribbling skills

[@anasamanullah726]

0:53 Wall sits 1:37 Forward lunges 2:15 Side lunges 2:47 Reverse lunge 3:24 Controlled sits 4:14 Single leg squats 4:49 Step ups 5:31 Single leg Romanian deadlifts 6:11 Bridges 6:44 Hip thrusts

[@ariiiii2870]

Thank you thank you!!

[@aayushrao4126]

Thanks bro

[@07adityakumar51]

Thnx man u saved time

[@abrahammk]

Wow...you named it..nice of you..

[@kannankarthikeyan4240]

Thanks😍🥰

[@abrahammk]

Thank you sir, as a 63 year old, these exercises helped me to maintain strong leg muscles while pursuing my passion for playing football and at the same time keep my freedom of mobility and flexibility. You. are doing a yeoman service to the society at large. Thank you once again.

[@omarmohammed5478]

You are a legend👏👏

[@ofirtavor6009]

King

[@ofirtavor6009]

Much respect sir

[@gokulgk557]

Poliiii

[@titan7452]

Nice I’m just saying hi 🙋‍♂️ also much respect for being 63 and doing these

[@Travelling2477]

The way you're coaching and guiding in your most of videos is actually helping people to understand the importance of fitness. Thanks a lot!

[@N0910]

This came in perfect timing. I just started working on the imbalance between my two legs. Especially when most players play one leg dominant this is so important to stress! Thank you 🙏🏽

[@7mlc]

You’re very welcome Nicole!

[@AdolfoDiaz777]

This is crazy, I literally just started having some knee problems. Thanks for the video, gonna use some of these!

[@7mlc]

Very common for footballers mate. I hope these help!

[@alvarobeloso9075]

Better Tomorrow Bet you’re fun at parties

[@aarnavshah9562]

Should i check my bad knee up with a physio for any long term implication?

[@jasperrenaldo7367]

Same here today is Monday and am suffering fr kneepain after Sunday's match

[@randyrkorton1000]

@@7mlc it's been 10 months since my ACL surgery and I've only done functional physio, not strengthening. Can i do these exercises to strengthen my knee?

[@enightenfreestylehd5904]

This video pops up at exactly the right time, I've had some knee problems recently and boom this video pops up on my phone

[@lils2968]

this is perfect! this can really help my friend who stopped playing football because of this problem...it sucks but as a friend am gonna try n help him get back to playing footballing again...i want to help him to become a pro and continue his footballing career. this is amazing! thx 7mlc.

[@frdcyclops8346]

My knee is hurt,my friend

[@thefalcon3154]

I found this is the best video on KZbin lower body streching..

[@chengezhussaini1464]

FINALLY!!!! Thank you so very much for this miraculous set of exercises for knees (and legs). You have no idea how I and a lot of people are indebted by this good deed of yours. God bless you Sir! 😊

[@yaboimatteo7706]

Perfect timing bro. I needed this but I struggled to find it. Thanks G🙏🔥

[@paulkim46]

Loved these- thanks Michael! Always good to help work on injury prevention. My balance is awful so needs a lot of work, and a lot of the single leg workouts are perfect. Cheers and a Happy New Year to you! Looking forward to the 7MLC podcast as well :)

[@7mlc]

Thanks Paul, absolutely right mate. Happy New Year to you man, hope it’s a great year for you!

[@kreylomba]

I suffer from valgus knee and this is the kind of exercises that helped me build strenght and partially recover

[@RHY7HM.]

I really needed this workout because I have had soo many knee problems since I started playing football.

[@saitama3294]

*Just making my time stamps* 1. Wall Sits - 0:52 2. Forward Lunges - 1:40 3. Side Lunge - 2:14 4. Reverse Lunge - 2:49 5. Controlled Sits - 3:23 6. Single Leg Squats - 4:12 7. Step Ups - 4:49 8. Single Leg Romanian Deadlifts - 5:29 9. Bridges - 6:10 10. Hip Thrusts - 6:46

[@tobiakapo9656]

Thanks so much

[@saitama3294]

@@tobiakapo9656 no probs

[@biccshaccy]

SAI TAMA tysm

[@vincentrivera4686]

Appreciate it

[@azfguy-games8953]

Why don't you do: 100 SQUATS 100 SIT UPS 100 PUSH UPS 10 KILOMETERS RUN

[@iliesarasau2534]

You're a life saver brother just what i needed

[@cLOPEZ107]

I have been running two miles every week (not in the weekends) and practicing a lot, and I have noticed my knee joint has hurt a lot, but my leg muscles are not sore or anything. This workout is going to be an active recovery for me to take a rest for my joints.

[@MichaelLopez-lx1ne]

Good!!!!

[@luis-iw5jj]

My guy ... you’re the best youtuber , you have the best videos and I always find what I’m looking for on here 😁

[@adventurelife1123]

Thank you so much! It's such a great workout. I just started working out again for my football goals but i feel i need to strengthen my knees before i do any running sessions, so this helps a lot. Take care!

[@susanwildes]

Thank you. Perfect timing!!!! Love these.

[@angelantia2894]

thank you so much for such a effective routine!! just what i need to strength my leg after cirugy. no i go for my second day!!

[@iamshallow6367]

Your the reason as to why I’m going to become a professional

[@7mlc]

You are the only reason bro 👍💪

[@mahimasharma4973]

@@AmarOnlyy actually we should listen to haters as they pinpoint our mistakes and then we can correct them

[@khush1894]

me to bruh

[@jakeblaze7663]

Kyle Jack no you

[@arifruhan8841]

@@7mlc This workout made me more agile. Thanks a lot bro.

[@NEWz206]

Best video for me on knee strgngthening.Straight to the point no blabbering BS.Thank you, very much.

[@sylviawhelan8119]

I added a weighted sandbag to 8 of the exercises. I think I felt every muscle in my legs for about 4 days! Great!

[@harrypillay9288]

What a great video! Very concise, up to the point and filled with vital info. You are very good at what you do. Keep it up!

[@1907blauschwarz]

These are the best excercises for my knee suffer. Thank you very much for your videos. Best regards from Germany.

[@lokeshbhavsar5679]

I did it for 2-3 weeks and feels incredible

[@lokeshbhavsar5679]

@Alex Gaming IV yes

[@johngray6227]

how many times per week?

[@lokeshbhavsar5679]

@@johngray6227 5 days per week except Saturday and Sunday

[@davidvangogh]

@@lokeshbhavsar5679 before you start doing the exercises you had knee pain ?

[@lokeshbhavsar5679]

@@davidvangogh no I was fit

[@pgmagictricks7013]

Thanks so Much for this video ❤️👍🔥

[@TheRedRaph]

Hey Michael, can you give us a schedule like when should be do ball practicing and if we have to exercise these workouts, should we do it daily or take a break after 3 days. Schedule something like that.

[@syafiqazmi3967]

New year, new video, same goal..... Keep it going, 7mlc🔥🔥🔥

[@cLOPEZ107]

I came back to exercising with a weighted vest after three weeks with this video and I can see Im improving my endurance since I had a head injury and I couldn’t play futbol for 2 weeks.

[@keithalexander1156]

TESTIMONIAL... so i play league football in Trinidad, got a nasty knee injury through a 50/50 challenge during a game, thankfully I didn't tear anything, I'm 30 now and have never gotten an injury this bad though so I underestimated how my body would've reacted and didn't heed the warning of my clubs physio, went to play recreational and the very first time I screened I felt the knee move out of its regular position "instability" and I fell to the ground in extreme pain, thought I was finished tbh,was such a mental strain I decided to quit competive football and left the club, eventually came across your channel, incorporated everything in this video and a couple other stuff from your other videos, all I can say is THANK YOU SIR.if you're unfit it'll be impossible to get through 3 sets of each exercise here in one go but if you work with what you can do and move your way up you'd get there. Keep up the good work brother and again THANK YOU.

[@JohnSmith-tp6xl]

Thank you good sir, i have been doing these exercises and they really work my legs, very sore but worth it, my plan is to keep on doing it until I don't get sore after i do it, once again thank you very much!

[@vikaspatil4852]

Thanks so much for this video 7mlc. much love ❤️

[@mshaks20]

Easy and effective. Thank you. I will keep watching.

[@Val-zb5ek]

After a soccer game the back of my leg start to hurt . So I tried this exercises and it relieved 😅 the pain thanks bro ❤️

[@aryan_afghan]

Thanks Man! ❤ These are best exercises for Strong Lower Legs... Love u from Afghanistan 🇦🇫

[@alvarobeloso9075]

Perfect bro always looking for ways to get extra training in at home these exercises will be perfect thank you!

[@7mlc]

Happy to help mate!

[@AK-wm9xq]

Thankyou 7mlc for teaching us valuable techniques and workouts both in ur channel and unisport 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻.

[@JawadKhan-gc6du]

Just 🔥🔥🔥🔥 🔥...simple and effective.... thanks a lot.... awesome exercises...no equipment needed plus only requires a little space....just superb...you are the man Michael...

[@7mlc]

Happy to hear they’re useful mate, really appreciate those kind words!

[@superman-even-without-the-8117]

Michael is the boss....awesome exercises.....

[@aduriz1030]

Nice one bro...I hope my knee will be fine soon....respect bro

[@shshesj]

Thank you u r the best. Coz you always upload what people actually need. Thank you

[@7mlc]

I’m happy to hear that mate, thank you for the positive feedback!

[@robinkhan-zw1lx]

Thanks you so much brother at the time of my need i get this from you ...lots of love from BANGLADESH

[@DevilishBeaver0]

These exercises teach excellent coordination and arent to arduous yet effective. Thankyou

[@joescottmc98]

Watching your workout vids everyday mate.👍 Wanted to be a pro since a kid but my asthma is my enemy. Still keeping my hopes high tho. 22 y/o, playing for a sunday league team. 💪

[@allanosfootballchannel6102]

Your time is coming. Don't give up.

[@euphoria6639]

thank you so much for exercises. I'm 21 and i have knee problems and currently im a bit imbalance with both legs so its kinda frustrating. wish this could help to strengthen my legs

[@akshay260992]

Tomorrow is my fav day(legday)❣️ and man you’ve got me emotional already🥲🥺

[@Meyamer]

I have weak knees after two years resting from sport. I just started this exercise today, and gonna do this for two weeks! Lets hope for a change!!

[@coconuciferanuts339]

Nice one mate.Explicit vid.that showed clearly how to strengthen my knees.Cycling tends to bring on aches so hopefully this helps.

[@vanibellam9891]

Thanku so much… shown very clearly..very helpful🙏🏻

[@Aryan-ol6fy]

This actually works. Amazing exercise

[@bigacellc8802]

Beautiful stuff! Thank you.

[@designerladiestailor.2476]

You really just helped me out bro.. Thanks a lot

[@dumitruandrei8730]

I've been looking around for about 3 months to find something to actually cover all the legs muscles and you can't find too many. Respect for what you did. Thanks

[@janjojose]

Really appreciate man for this video. keep gping :)

[@SinghRohit007]

Thank you!

[@shashank5288]

Really got improvement on my legs thank u so much

[@augustocarvalho2594]

Treino monstro!!

[@ravirajraj9175]

Thanks for being with us God bless you

[@aovi8191]

Great video mate! So many people do not understand the importance of exercises like these and the benefits they gain from them. Using drills from your channel I have been keeping fit and continuing to improve over the Christmas break, first team session since before Christmas tonight and got 18.2 on bleep test, was buzzing😁😁

[@m4_shermaynsgc16]

True

[@MrKrishnanandaKHegde]

Feels like end of my search for leg exercise. Thank You 🙏 thats a complete leg exercise. But wondering if deadlifts are important as well 🤔

[@murugankrishnan7091]

Started having knee issues. Will try these. Thks

[@ShivamSharma-vx9sb]

Thanks for giving me that fabulous information

[@kofi3719]

Is it possible for you to do 10 exercises for strong ankles. I’ve sprain both my ankles for a total of 6. And a video just like this one would help 1000%.

[@precious997]

Amazing Thank you so much 🤗

[@nirmaljain8343]

I dont play foot ball but these exercises had made my leg strong and good balancing and feeling good

[@ValeronDude]

super set mate! cheers‼️

[@abooshabin933]

Very helpful..thank you so much ❤❤❤❤

[@krmdk]

thanks for the great work and commitment...

[@ajmalps5478]

Superb one bro, i had some knee pain and after the workout . I feel much much better...keep going brother ,great effort

[@lintudutta79857]

Perfect exercise I really loved this exercise ❤🙏❤

[@sshvdow6894]

I'm a Volleyball player and i needed this Leg Workout for a better Vertical Jump, Thank you so much!

[@IlhaanBlueAce]

Happy New year bro literally I have been wondering like as you know football is not just a physical game it's also a mental one so I was wondering if you had any tip to prepare someone mentally for a match

[@sanjaycool3066]

I needed this so bad, tqsm bruv...its awesome 😀

[@7mlc]

Happy to help bro!

[@mahbubapoly5234]

I love all of your videos💜

[@abdulwahhab1231]

Best exercise video so far

[@aczfootball3371]

Just fucked up my knee 2 weeks ago, i love you for uploading this. Appreciate the good work dude!

[@7mlc]

Hope these help bro!

[@changpal]

Thanks for the video. Very effective 👌

[@sgreen9088]

My knees thank you. 🙏🏾

[@sandeepramesh5724]

🙏🏽🙏🏽 👏🏽👏🏽👏🏽 thanks for the brilliant content

[@michails.maipas814]

I like so much your exercises, I think should improve my endurance for 1000 miles running event, Congratulations!

[@MichelleRoots]

Yes these are all great exercises! great video!

[@anggalihchrs]

I will try. wish this video very helped me in post injury dislocation knee :) Thankyou

[@msi5413]

so helpful michael thank you

[@sandeepramesh5724]

👏🏽👏🏽 thanks for the content

[@philippklopf1551]

Awesome, thank you ☺️

[@doyugan8454]

thank you for sharing your video. i will definetly try them all.

[@desiroyalgamer1561]

Thanks man, really helpful

[@santanupatnaik963]

Absolutely fantastic explanations

[@Cjabbott4]

I was the kid that got the ball when you scored tonight. MLS level goal!

[@jaggusingh3346]

Sir i am on bed last two year musele strength my knee jaam,last steps of no.9,10,exercise of effective for me.Thanks lot,s ,stay bllesing,pray to god,for your h.vard team.

[@acebonganay8297]

Thanks for this videos🙏

[@Chandan_vish_official]

It's amazing I'm struggling from knee pain during running time it help me just one sets in one day. thank you so much ....👍.....

[@turalthmzli3420]

very good, solid ,concrete and sharp

[@faded8551]

really enjoyed this video again today I will try all these workouts out!?

[@7mlc]

Great stuff Luke!

[@ritchersonm.pattersen1702]

Nice vid man💪🏾

[@Mona-kd7fr]

Hi and thnx for making such great videos. Plz make a video on how to fix knees that crack, crunch and pop when are bent.

[@x_fata]

Thanks for best out put

[@ProGamerCRZ]

I've been busy for 6 months just started playing football/futsal again. The first day my quads was killing me, couldn't walk for a few days, then my 2nd game I strained my quads. Thx for this video, I can slowly regain my strength from this

[@kavindu_jr]

Wow this is really helpful thanks a lot❤️❤️

[@vitozatikyan3696]

This was perfect for me because my knee lately has been giving up on me.