Exercises to Tone Inner Knee

Toned, strong knees not only look good but are also vital to keeping the knee joints healthy. The knee is supported by several tendons and ligaments, and while there are no muscles directly on the joint, many cross the joint via tendons. In order to tone the inner knee, it is best to combine cardiovascular exercise with a healthy diet and exercises that target the muscles whose tendons pass over the joint. Perform two to three sets of eight to 12 repetitions of each knee-toning exercise.

Cable adductions work the adductor muscles, two of which run down to the inner knee. Stand with your right side toward a low-cable machine. Attach the ankle cuff to the cable then to your right ankle. Take a step away from the machine with your left leg, transferring your weight to that leg. Begin with your back straight, abdomen stable and your right leg drawn away from your body. Contract your inner thigh to pull your right leg toward and across your left leg. Slowly return to the starting position. Complete the desired number of reps then repeat the exercise with your left leg.

This knee-toning exercise targets the semimembranosus and semitendinosus muscles that pass over your inner knee as well as the biceps femoris that passes over the outer knee. Together these muscles form the hamstrings. To perform the exercise, lie face down on a leg curl machine with your legs extended and ankles positioned under the roller pads. Grasp the handles then press the back of your ankle into the pad to lift your heels toward your glutes. Pause at the top of the movement then slowly return to the initial position.

Sumo squats are great for knee and thigh toning. This exercise intensely works the quadriceps muscles that surround the knee, as well as the adductor muscles that run along the inner knee. Hold a dumbbell or kettlebell with both hands so it hangs in front of your hips. Adjust your legs to wider than shoulder-width with your toes pointing out. Stabilize your abdomen, straighten your back then bend your hips and knees to lower into a squat. Continue down until your thighs reach horizontal; take care to not let your knees pass beyond your toes. Press through your heels to return to the starting position.

Begin to tone your inner knees with calf raises, which target the gastrocnemius and soleus muscles. The medial head of the gastrocnemius crosses the inner part of the knee. Stand with your legs slightly apart and transfer your weight to your right leg. Contract your calf to slowly lift your right heel off the floor as high as possible. Pause at the top of the movement then slowly lower back to the starting position. Complete the desired number of repetitions then repeat the exercise with your left leg. For added difficulty, hold dumbbells while performing the exercise.