Often times it’s easy to forget the important role our knees play in everyday movement. Because of their significance, it is important to exercise them to ensure fluid movement and strong muscles. Below are several exercises that will help you acquire strong knees and legs. These will help with not only balance but also walking, running and taking part in other physical activities.

One great exercise for the knees that should be incorporated into any fitness program is leg lifts. There are several different types, all of which can be easily integrated into your routine.

The first type of leg lift can be performed lying flat on your back. Straighten the let you wish to exercise while keeping the other bent, foot flat on the floor. Put your arms above your head. Lift your straight let up until it is at a 90 degree with your body. Lower the leg almost to the floor and repeat the process several times. Ten to 12 repetitions is recommended if you are just starting out. Once you have completed these repetitions on one leg, switch to the other. This will work the muscles in your upper thighs.

Another type of leg lift can be accomplished by lying on your side. Straight both legs and place your arms out in front of you. Lift the top leg straight up and lower back down almost to the ground. Repeat this process several times. You will feel this one working on the outer part of your leg. Roll over to the other side to exercise the other leg.

Lie on your stomach with your hands above your head. Straighten both legs. Lift one straight up, then lower back to the ground. As with the others, don’t let it touch. Repeat the process several times. You will feel this one in the back of your legs and in your glutes. Switch legs once you have completed several repetitions.

Strengthening your leg muscles is a great way to strengthen your knees. If the muscles surrounding your knees are strong, your knee cap will be able to glide like it needs to and your joints will move more smoothly. The exercises above can be performed any time, anywhere without the aid of any exercise equipment and should definitely be a part of your regular fitness routine.