Exercises for Firming the Front of the Knee

Avoid a knee injury by firming the front of your knee.

Avoid a knee injury by firming the front of your knee.

If the front of your knee is soft like cotton or jiggles when you walk, it’s time to do something about it. Not only does this hurt your self-confidence, you are also much more likely to have knee problems. Hamstrings and quads help the knee joint to absorb shock. If the front of your knee, also known as the quadriceps, is weak, you are causing excess strain on your knee. Build up your quadriceps and save your hard-earned cash for sending your kids to college, rather than on knee surgery.

Dumbbell Step-Up

Stand with your feet together and a dumbbell in each hand.

Place your right foot onto the aerobic step. The step should have enough risers under it that when stepping onto the aerobic step, your thigh is parallel with the floor and your knee is bent almost 90 degrees. Do not allow your knee to go past your toes.

Push off of the left foot and step onto the aerobic step with your left foot.

Step back onto the floor with your left foot and then your right foot.

Repeat starting with your left foot. Do the exercise 10 times.

Dumbbell Front Squat

Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with palms facing each other.

Raise the dumbbells so they are just above your shoulders, bending your elbows.

Squat toward the floor until your legs are bent 90 degrees.

Stand back up. Repeat 15 times.

Inverted Flyers

Remain standing with your feet hip-width apart.

Lift your left knee, bending your left leg 90 degrees.

Lean forward and extend your left leg backward. Extend your left arm forward.

Straighten your left arm and left leg so they are parallel with the floor.

Return to the starting position. Repeat five times, then do the exercise on the other leg.

Barbell Squat

Stand up with your feet shoulder-width apart. Hold a dumbbell along the top of your shoulders, just below the bottom of your neck. Your hands should be shoulder-width apart and your palms facing the wall in front of you.

Lower yourself to the ground, bending your knees until your legs are bent just past 90 degrees. Keep your back straight.

Stand back up. Repeat 10 times.


Place your feet hip-width apart. Put your hands on your hips.

Take a large step forward with your right leg.

Bend your right knee 90 degrees and touch your left knee to the floor.

Stand back up. Repeat the exercise on the left leg. Do the exercise 10 times.

Items you will need

  • Aerobic step
  • Dumbbells
  • Barbell


  • Talk to your doctor before starting any new exercise routine.

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About the Author

Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.

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