Recent research highlights the importance of strong thigh muscles, especially the quadriceps, for knee health. This comprehensive guide explains the evidence linking stronger thighs to less knee pain and better function, plus shares the best thigh-strengthening exercises. For custom exercise programs to suit your individual needs, book in with our osteopath here in Bath today.
The Powerful Protective Effects of Stronger Thighs
Emerging research reveals that people with stronger quadriceps muscles relative to their hamstrings have lower odds of undergoing total knee replacement surgery. This suggests that proper strength training to build the thighs could help preserve knee joint health.
In a study presented at the Radiological Society of North America annual meeting, researchers evaluated MRI scans of the thigh muscles in 67 patients before total knee replacement surgery. They compared muscle volume ratios to 67 matched controls who did not undergo surgery.
The key finding was that greater quadriceps volume compared to hamstring volume was associated with a significantly lower likelihood of eventual knee replacement. This remained true even when evaluating MRI scans from 2-4 years prior to surgery.
Lead researcher Dr. Upasana Upadhyay Bharadwaj stated:
“Our study shows that in addition to strong muscles individually, larger extensor muscle groups—relative to hamstring muscle groups—are significantly associated with lower odds of total knee replacement surgery in two to four years.”
The quadriceps are crucial extensor muscles that straighten the knee, while the hamstrings flex the knee. Maintaining optimal strength balance between the two is important for stability and performance of daily activities.
These results support the protective effects of proper thigh strengthening against end-stage knee arthritis requiring surgery. Building muscle around the knee joint may help decrease pain and improve function.
Link to Full Study Details: Article Summary
Why Stronger Thighs Benefit Knee Health
The thigh contains three main muscle groups that control knee and hip mobility:
- Quadriceps: Front thigh muscles that extend the knee
- Hamstrings: Back of thigh muscles that flex the knee
- Adductors: Inner thigh muscles that stabilise the pelvis and knees
Research now demonstrates that optimal quadriceps strength relative to the hamstrings and adductors is crucial for preserving knee cartilage and avoiding arthritis progression to an advanced stage.
Exactly why do stronger thigh muscles protect the knees? Here are three key reasons:
- Improved Joint Biomechanics
Well-developed and balanced thigh musculature enhances movement patterns around the knee. The quadriceps and hamstrings act as counterforces to provide smooth motion and stability that safeguards the joint from excessive wear and tear over time.
- Increased Shock Absorption
Stronger muscles better equip the body to absorb ground reaction forces with less loading on knee cartilage during activities like walking, running, and climbing stairs. Thigh strength preserves the knee’s natural shock absorption.
- Reduced Inflammation
Emerging research suggests that fat infiltration into the thigh muscles may trigger localised inflammation that contributes to joint breakdown. Building lean muscle mass appears to counteract this process.
The 5 Best Thigh Strengthening Exercises
Integrating moves that target the thigh muscles into your weekly exercise routine is wise for supporting lifelong knee health.
Here are 5 of the top thigh strengthening exercises to perform 2-3 days per week:
1. Squats
Squats are considered the best single exercise for overall thigh development. They engage the quads, hamstrings, and adductors in a functional movement pattern. Squat down until your thighs are parallel to the ground, then press back up. Start with bodyweight squats or hold a dumbbell/kettlebell at your chest to increase resistance.
2. Lunges
Lunges mimic the knee movement during walking while also building balance and leg muscle symmetry. Step forward into a lunge allowing the back knee to come near the ground, then push back up. Perform forward lunges holding dumbbells or backward/lateral lunges to hit the thighs from different angles.
3. Step-Ups
Step-ups isolate each leg to correct muscle imbalances while you improve thigh strength. Drive through the heel to step up onto a box or bench, then control the descent back down. To increase difficulty, use heavier dumbbells, a higher platform, or single-leg step-ups.
4. Hip Thrusts
Bridges and hip thrusts primarily strengthen the glutes, but substantially engage the hamstrings and adductors as assistance muscles. Squeeze your glutes to raise your hips toward the ceiling, then lower back down with control. For added resistance, place a barbell or dumbbells across your hips.
5. Leg Press
The leg press machine is beginner-friendly for building lower body strength. Adjust the weight based on your capability and press the platform away until your knees form 90 degree angles. Slowly return back to the start position. The leg press enables you to safely use heavier loads to maximise thigh muscle growth.
Be sure to also stretch the thigh muscles regularly to maintain flexibility and prevent excessive tightening as you build strength.
The Best Thigh Stretches After Exercise
In addition to strength training your thighs 2-3 times weekly, properly stretching the quads, hamstrings and inner thighs is wise for avoiding muscle strain or pain. Ideally, stretch after finishing your strength workout or doing cardio exercise when the muscles are warm.
Here are 5 useful thigh stretches to hold for 30 seconds on each leg:
- Standing Quad Stretch: Bend one knee up behind you and grasp ankle
- Seated Hamstring Stretch: Sit with straight leg extended and lean forward
- Lying Hamstring Stretch: Lie on back with strap around foot and leg extended
- Frog Pose: Sit with knees bent out to sides and feet together in front of groin
- Butterfly Stretch: Sit with soles of feet pressed together and knees out to sides
Listen to your body if any stretches cause discomfort in the knees or thighs. Stretch gently without forcing range of motion. Book in with our osteopath here in Bath today for your knee care.
