Pilates Knee Exercises

Pilates is an exercise form that isolates and works core muscle groups in the human body. Pilates exercises that focus on the knees can help strengthen knee muscles, tone thighs and firm the buttocks.

  1. Pilates All Four Exercise

    • The All Four Pilates exercise is a knee exercise that isolates and works the glutes. To begin, get on all fours with hands directly underneath shoulders and back unrounded. Next, slowly left one knee off the floor by two to three inches, and swing leg slowly outward, though leg should not go very far out. Hold for two seconds, then slowly bring leg back down to the floor. Repeat on other side, then complete the set 10 more times.

    Pilates Prone Knee Pull-In Exercise

    • The Prone Knee Pull-In exercise is another Pilates exercise that helps to firm and strengthen the knees. A fitness ball is required for this exercise. To begin, climb onto ball and move forward until ball is beneath the knees. With hands on floor directly underneath the shoulders, slowly roll ball toward the abdomen, keeping knees and legs straight. Crunch once, then slowly return to starting position. Repeat 10 times.

    Pilates Single Leg Lift Exercise

    • The Singe Leg Lift is an excellent Pilates exercise that works the knees and thighs. A fitness ball is required for this exercise. To begin, lie on the back and place ankles and feet on top of fitness ball. In one swift motion, remove left foot from ball and bring into the air, bend toward abdomen and then lengthen to ceiling and return to ball. At all times, do not tuck the hips to the floor; instead, work to keep the body's core straight. Repeat with right foot, then repeat set 10 times.