With World Arthritis Day approaching, it serves as a reminder to take care of our joints and maintain strong, healthy feet. Whether you’re dancing at ceremonies or simply living daily life, having strong quadriceps and knees is essential for overall mobility and joint health. But which exercises should you include in your workout routine? We contacted Spoorthi S, fitness expert at Cult, who shared nine transformative exercises you can incorporate into your routine to strengthen your legs and keep arthritis at bay.

1. Bodyweight Squats

Squats are a powerhouse exercise for increasing leg strength, targeting the quadriceps, hamstrings and glutes, as well as engaging your core. This exercise is perfect for increasing mobility and stamina, especially during activities that require standing for long periods of time.

Stand with your feet shoulder-width apart.

Turn your toes slightly outward and keep your arms at your sides.

Lean your body down as if you are sitting on a chair, keeping your chest straight and thighs parallel to the ground.

2. Lungs

Lunges effectively target different muscle groups, including the quads, hamstrings, and glutes. They also improve balance, coordination and flexibility, making them a great addition to any fitness routine.

Step forward with one leg, lowering your hips until both knees form a 90-degree angle.

Return to starting position and repeat with the opposite leg.

3. Wall Sitting

Although it may seem simple, wall sits are excellent for building quadriceps strength and endurance without the need for equipment. This exercise prepares your lower body for activities that require standing for long periods of time or dancing.

Stand with your back against the wall and come into a sitting position.

Keep your knees at an angle of 90 degrees and remain in this position for as long as possible.

4. Step-ups

Step-ups are great for engaging all the muscles of the lower body and mimicking functional movements like climbing stairs. They are also effective at increasing your heart rate and burning calories.

Step up with one foot onto a sturdy bench.

Bring the other leg up to the same platform, then lower back down. Repeat with the opposite leg.

5. Glute Bridge

Glute bridges focus primarily on the glutes, but also strengthen the hamstrings and lower back. This exercise increases stability in the hips and knees, which is essential for activities like dancing.

Lie on your back with your knees bent and feet flat on the floor.

Lift your hips toward the ceiling while squeezing your glutes, then slowly lower back down.

6. Calf Raise

Calf raises target the lower legs while improving balance and endurance. Strong calves are important for fast footwork, whether you’re dancing or standing on your feet for long periods of time.

Stand on the edge of a staircase with your heels hanging out.

Lift your heels as high as possible, then slowly lower them back down.

7. Mountaineer

Climbers are dynamic, full-body exercises that promote cardiovascular health, agility and overall strength. They also engage your core and lower body, making them a comprehensive workout.

Start in plank position and bring one knee toward your chest.

Rotate your legs as you run while keeping your core engaged.

8. Stacked Squats

Pile squats are a variation of traditional squats that target the inner thighs, quads, glutes, and hamstrings. This exercise improves hip mobility and balance while strengthening the legs.

Stand with feet wider than shoulder-width apart and toes pointing outwards.

Lower your body, keeping your back straight and knees aligned with your toes, then push through your heels to stand back up.

9. Lateral leg raise

Lateral leg raises are effective for targeting the outer thigh muscles as well as strengthening the hips and knees. This exercise increases stability and helps prevent knee injuries, allowing you to enjoy your activities without any worries.

Stand straight, holding onto something for balance.

Lift one leg out to the side as high as possible, then slowly lower it back down. Repeat with the other leg.

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