Knee Balance Exercises

Knee balance exercises are an important way to help prevent falls that can lead to hospitalizations, especially if you are elderly. Strength exercises, such as the knee extension (knee flexion), can also help with balance. According to the National Institute on Aging, doing an exercise like the knee extension will aid with both balance and strength for that muscle. Other knee balance exercises include the leg hover step-up and the leg curl.

Knee Extension/Knee Flexion

• Stand up straight, holding onto a table or chair, initially. Bend your knee, allowing your foot to slowly swing behind you as far as it will go. Hold that position before lowering your foot slowly back down into a straight position. Repeat between eight to 15 repetitions per leg. Alternate between the two legs (still completing the full repetition cycle for each leg), or complete a full repetition cycle on one leg before beginning with the other.

  Work up to removing your hand from the table or chair at the start of exercise by next completing the exercise just using a fingertip on the table or chair for balance, then no contact at all. Finally, attempt the exercise with your eyes closed as you complete the two sets of repetitions for each leg, according to the National Institute of Aging.

Leg Hover Step-Up

• Use the long dimension side of a six- to 10-inch step or box in order to place your left foot. This will have you facing away from a set of stairs instead of head on. You will not be climbing the stairs. Instead, you need to place one foot on the stair or box structure, allowing the remaining free foot to dangle off to your side, above the ground next to the step.

  Bend your knee, as if to step backward off of the step, but do not touch the other foot to the floor. Lower that foot as if you are going to step down on it, but then hover the foot slightly above the floor for a second before using the other leg to push back up in a standing position on the stair. If the knee supporting your weight is being challenged too much by this exercise, choose a stair or box height that is lower, according to Body Results.

Leg Curl

• The leg curl knee balance exercise can be done on the floor in your home. Lie face down on your stomach with both of your legs outstretched. Cross your arms and rest your face and chin on them. Bend one leg knee and pull it up toward your buttocks as far as it will go and hold briefly. Return the leg to the starting position and do the same with the other leg. Repeat this exercise for a total of eight to 12 repetitions for each leg. Rest and repeat the repetitions for one more set.