Can You Exercise to Tone the Inner Knee?

The insides of your knees may seem like an unusual place to experience pain, but knee pain is extremely common, with issues frequently caused by injuries, arthritis, and overuse. Once something happens, physical therapy, surgery, or medication may be needed — but you can stave off damage by strengthening this vulnerable area.

Treating your knees with care when you engage in sports or other physical activities is a must, as is consulting with a physician if you experience acute or continuing pain. But if you just want to strengthen your legs, the following exercises can help you bolster your inner thigh area and your quadriceps while supporting the inner knees and shoring up the muscles around them.

Add these moves to your lower-body strengthening program once or twice a week. Be sure to warm up with a walk or light bike ride to help prevent muscle pulls or strains.

Inner Knee Savers

Straight Leg Raises

These leg raises work your quadriceps and hip flexor muscles. You can also use them to target your inner knee muscles by slightly rotating your foot to the side as you do them.

1. Lie down with your legs straight and your calves and heels touching the floor. If needed, you can bend one knee slightly to support your lower back.
2. Rotate one foot to the side at a 45-degree angle as you lift the opposite leg 6 to 10 inches into the air.
3. Hold the leg for two to three seconds before lowering it back to the starting position.
4. Do 10 to 12 reps on each side, and complete 3 sets.

Sumo Squats

These squats target your inner thigh adductors and knee muscles (avoid deep knee bends if you experience knee pain). For more of a challenge, you can add a barbell to the exercise.

1. Stand tall with your feet wider than hip-width apart. Your toes should be pointing out.
2. Contract your abdominal muscles as you lower down and attempt a 90-degree squat (try to keep your thighs parallel to the floor). Keep your knees in line with your toes.
3. Raise up to the starting position. Do 10 reps, and complete 2 sets.

Static Quad Sets

These sets work your inner knee muscles. The only equipment you need is a small towel or pillow.

1. Sit with your legs extended in front of you. Place a small rolled-up towel or pillow under your left knee, keeping your left heel in contact with the floor.
2. Contract your left quadriceps muscle so that the back of your knee pushes into the towel or pillow. Hold for five seconds, then release.
3. Do 10 reps, and complete 3 sets. Repeat on the right side.

Wall-Ball Squats

These squats require you to press a stability ball against a wall, which can increase tone in your inner thighs and knee muscles.

1. Stand near a wall. Place a stability ball behind your lower back and press it into the wall.
2. Walk out your feet so that when you lower into a squat, your knees will not extend past your toes.
3. Slowly squat by bending your knees. Keep your back straight.
4. Bend to approximately 90 degrees (stop if you have knee pain).
5. Carefully return to the starting position. Do 10 to 12 reps, and complete 3 sets.