Lateral Knee Exercises With Thera Balls

The Thera ball, also known as Thera-Band balls, is a brand of exercise or stability ball. Stability balls can be incorporated into your exercise routine to provide support as well as increase the level of difficulty of an exercise. The lateral side of your knee is supported by several muscles, including the biceps femoris, the vastus lateralis, and your lower leg muscles in your calf and shin area. To reduce the risk of injury and to increase your knee’s range of motion, exercising these muscles is necessary.

  1. Exercising the Biceps Femoris

    • The biceps femoris is one of the muscles in your hamstrings. It’s primary function is to help you with knee movement, including bending, lifting and rotating sideways. A stability ball can be used when performing a hamstring curl, which works your hamstrings, including your biceps femoris. Lying on your back with your lower legs on top of the ball, extend your arms out directly to the side, flat on the floor. Raise your hips up, engaging your abs until your torso makes a straight line from your heels to your shoulders. Breathing out, bend your knees and roll the ball toward your butt until your feet lie flat on the ball. Breath in as you roll the ball back out to starting position. Repeat eight times for one to three sets.

    Hit it Again

    • The walking bridge with a stability ball is more challenging for the biceps femoris, exercising the front of your thighs -- quadriceps -- as well as your hamstrings. Lying with the stability ball under your ankles, engage your abs as you lift your hips off the ground. Place your arms flat along your sides or extended out to provide support. Roll the ball so your knees are bent and your feet are flat on the ball. Keeping your torso straight from your knees to you shoulders, raise one foot off the ball by 1 to 2 inches. As you return your foot to the ball, raise the opposite foot 1 to 2 inches. Do this for 10 steps per foot, repeating for one to two sets.

    Exercising the Vastus Lateralis

    • The vastus lateralis is located in the front of your thigh and helps with knee extension. Together with the vastus medialis, it maintains stability and regulates movement in your kneecap. Use the stability ball for a wall squat to increase strength in this muscle. Standing with the ball between a wall and your lower back, place your legs slightly more than hip-width apart. Bending at your knees and hips, sink down until your thighs are parallel with the floor. The ball will roll upward along your back, providing support and fluidity of movement. Slowly rise back up, stopping when you are standing straight and the ball is back in its starting position. Repeat eight times for one to three sets.

    Exercising Your Lower Legs

    • Several lower leg muscles are vital for stability and support to your knee area, namely the gastrocnemius, soleus, peroneus longus and tibialis anterior. Use the stability ball for a knee tuck to exercise these muscles. Lying on top of the ball with your stomach on it, extending your arms so your palms are flat on the floor. Keeping your legs straight, let your toes lightly touch the floor before you “walk” forward on your hands, stopping when the ball is under your lower thighs. Breathing out, bend your knees, letting the ball roll until it sits under your shins. Your knees will be under your hips and your thighs will form a “T” shape with the floor. Breathe in as you roll back out, returning the ball to starting position. Repeat 10 times for two sets.