Our knee muscles are responsible for initiating and controlling movement of the knee and the kneecap.
They also work with the various buttock, thigh and calf muscles to help control the hip and foot.
When we think about knee muscles, the ones that usually spring to mind are the quadriceps, found on the front of the thigh, and the hamstrings, found at the back of the thigh but there are other muscles around the knee that are just as important.
The hamstrings and quadriceps work together, one contracting (agonist) while the other relaxes (antagonist) to allow the knee to bend and straighten.
There are also other muscles around the knee that work with the quads and the hamstrings, that are just as important to help protect the knee, most notably the glutes and calf muscles.
Knee muscles need to have both good strength and flexibility. Any tightness or weakness in the muscles around the knee makes you prone to a whole host of knee problems.
Here we look at each of the muscles of the knee, how they work, what can go wrong and how to prevent knee muscle injuries.
Location: The quads are found on the front of the thigh from the hip to the knee and are the main muscles above knee
Action: Their main action is to straighten the knee, but they also help bend the hip
Common Activities: Getting up from a chair, going upstairs, walking & running
Common Problems: tightness, weakness, muscle tear, tendonitis.
The quadriceps are a group of four muscles found in the front of the thigh and over the knee. Their primary role is to straighten the leg.
They pass down the front of the thigh and then join together near the knee to form the quadriceps tendon.
The quads tendon flows around the patella (kneecap) before finally attaching to the tibial tuberosity at the front of the shin bone, by which time it is known as the patellar tendon.
Location: The hamstrings are found on the back of the thigh from the hip to the knee
Action: Their main action is to bend the knee, but they also help to extend the hip
Common Activities: running, twisting the knee
Common Problems: tightness, weakness, muscle tear, tendonitis
The hamstrings are made up of three muscles in the back of the knee and thigh. They are the main knee flexor muscles and their primary role is to bend the knee.
Each of the three hamstrings muscles, semimembranosus, semitendinosus and biceps femoris, originate from the bottom of the pelvis, travel down the back of the thigh and attach to the back of the knee.
This is another of the muscles in the back of the knee called popliteus which helps the knee to twist, aids stability of the knee and helps protect the lateral meniscus.
The calf muscles mainly control foot and ankle movement but the do also play a small part in knee movements alongside the other muscles behind knee.
Weakness in the calf muscles can often lead to knee pain too.
The glutes play a very important role in the stability of the knee and in my experience, almost everyone suffering from ongoing knee pain has weak glutes.
Rectus Femoris: is the most superficial (closest to the surface), central muscle of thigh. It helps bend the knee and straighten the hip
Vastus Intermedius: lies deep to rectus femoris. It runs down the middle of the thigh
Vastus Medialis: wraps around femur anteromedially (front and inside part of the thigh). The main bulk of this knee muscle is in bottom part of thigh near the kneecap where it is known as VMO (Vastus Medialis Oblique)
Vastus Lateralis: wraps itself round the femur anterolaterally (front and outside part of the leg). The main bulk of this knee muscle is at the top of the thigh
Semimembranosus: is the most superficial (closest to the surface), found on the medial (inner) side of the back of the thigh
Semitendinosus: is found underneath semimembranosus
Biceps Femoris: is found on the lateral (outer) side of the back of the thigh. Attaches to the fibula and outside of the tibia
Yes! Tightness or weakness in the quadriceps, hamstrings and other muscles around the knee are often part of the cause of knee pain.
If there is muscle imbalance, it changes the way the forces go through the knee, and puts extra pressure on certain areas, leading to knee pain.
Strengthening the muscles around the knee is one of the best ways of preventing and treating knee pain.
The best way to strengthen the knee muscles is target each group of muscles separately with open chain exercises, where the foot is free rather than fixed. Those people just starting out might want to start with exercises they can do in bed or in a chair.
As the strength in the muscles of the knee joint increases, you can progress to close chain exercises where the feet are fixed to the floor and thus there is weight going through the leg as you exercise.
You can find a whole range of strengthening exercises for the knee muscles, whatever level you are at, in the knee strengthening exercises section.
Tightness in the muscles around the knee changes how the knee moves and how the forces go through the joint which can lead to a whole host of knee problems.
Tightness in the muscles behind knee can limit knee extension and tightness in the muscles above knee can limit knee flexion.
Any tightness in the knee muscles can also affect how the knee joint functions.
There is much debate on the best way to stretch muscles and in the knee stretches section, you can find out everything you need to know about the best way to stretch including how to check if your knee muscle are tight and how to stretch each of the muscles around the knee.
Page Last Updated: 22/01/20
Next Review Due: 22/01/22