Exercises for Healthy AND Stable Knees
Knee pain and instability are common issues, whether due to injury, age or an inactive lifestyle. Given the knees’ crucial role in supporting body weight and facilitating movement, keeping them strong and stable is essential for overall mobility and quality of life. Fortunately, there are exercises that can strengthen the muscles surrounding the knees, improve joint stability and reduce the risk of injury. Whether you’re an athlete, an active individual or someone recovering from knee issues, incorporating the following exercises can help maintain healthy, stable knees.
1. Squats
Squats are a fundamental movement that strengthens the quadriceps, hamstrings, glutes, and core, key muscles that support the knees. When done correctly, squats can improve knee stability, flexibility and overall leg strength.
How to Perform a Basic Squat:
Stand with your feet shoulder-width apart, toes pointing slightly outward.
Engage your core and keep your chest lifted as you bend your knees and lower your hips as if you’re sitting back in a chair.
Lower until your thighs are parallel to the floor, ensuring your knees stay aligned with your toes.
Press through your heels to return to a standing position.
Tips:
Avoid letting your knees cave inward. Keep them in line with your toes throughout the movement.
Start with bodyweight squats, then progress to weighted squats (e.g., using dumbbells or a barbell) as your strength improves.
2. Step-Ups
Step-ups mimic the natural movement of climbing stairs and are an effective exercise to build strength in the quadriceps, glutes and hamstrings. This exercise also helps improve balance and knee stability.
How to Perform a Step-Up:
Stand in front of a sturdy bench or step that’s about knee height.
Step up with your right foot, pressing through your heel as you lift your left foot off the ground.
Step down with your left foot, then your right foot to return to the starting position.
Repeat on the other side.
Tips:
Keep your knee aligned with your toes as you step up and avoid letting it collapse inward.
Start with a lower step height and progress to higher steps as you gain strength.
3. Lunges
Lunges are a fantastic exercise for strengthening the quadriceps, hamstrings and glutes while also improving balance and coordination. This move challenges the knee joint to stabilise during a dynamic movement, which can enhance both strength and mobility.
How to Perform a Basic Lunge:
Stand with your feet together.
Step forward with your right foot and lower your body until both knees are bent at about 90 degrees.
Keep your front knee directly over your ankle and avoid letting your knee go beyond your toes.
Push through your front heel to return to the starting position and switch legs.
Tips:
Keep your torso upright throughout the movement.
If regular lunges are too challenging, start with reverse lunges, where you step backward instead of forward.
4. Glute Bridges
Strong glutes are essential for knee stability because they help control hip movement and alignment. Weak glutes can cause the knees to collapse inward during activities like squats and running, increasing the risk of knee pain and injury. Glute bridges target the glute muscles while also activating the hamstrings and core, contributing to overall knee support.
How to Perform a Glute Bridge:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Engage your core and squeeze your glutes as you lift your hips toward the ceiling, creating a straight line from your knees to your shoulders.
Hold for a second at the top, then slowly lower your hips back to the floor.
Tips:
Avoid arching your back. Focus on lifting through your glutes and keeping your core engaged.
For an added challenge, try single-leg glute bridges, lifting one leg off the ground while keeping the other foot planted.
5. Leg Extensions
Leg extensions specifically target the quadriceps, the muscles on the front of the thighs that play a key role in stabilising the knees. This exercise helps build strength and endurance in the quads, supporting the knee joint during movement.
How to Perform a Leg Extension:
Sit on a leg extension machine with your knees bent and feet under the padded bar.
Slowly extend your legs until they are straight, squeezing your quads at the top of the movement.
Lower your legs back to the starting position with control.
Tips:
Avoid locking your knees at the top of the movement.
Start with lighter weights to focus on proper form before increasing resistance.
6. Hamstring Curls
The hamstrings, located at the back of the thighs, work in opposition to the quadriceps to stabilise the knees. Strengthening the hamstrings can reduce knee strain and prevent injury. Hamstring curls are an effective exercise for targeting this muscle group.
How to Perform a Hamstring Curl (Machine):
Lie face down on a hamstring curl machine with your legs extended and ankles hooked under the padded bar.
Bend your knees and curl your heels toward your glutes, squeezing your hamstrings.
Lower your legs back to the starting position with control.
Tips:
Perform the movement slowly to maximise muscle engagement and reduce the risk of injury.
You can also do hamstring curls with a resistance band or stability ball.
7. Clamshells
Clamshells target the hip abductors and gluteus medius, muscles that are essential for stabilising the pelvis and knees. Weak hip abductors can contribute to knee problems by allowing the knees to collapse inward during movement. This exercise helps strengthen those muscles and improve knee alignment.
How to Perform a Clamshell:
Lie on your side with your knees bent and feet together.
Keeping your feet together, lift your top knee toward the ceiling, as if opening a clamshell.
Slowly lower your knee back to the starting position.
Tips:
Keep your core engaged and avoid rolling your hips backward.
Use a resistance band around your thighs for added difficulty.
8. Calf Raises
Calf raises strengthen the muscles in the lower legs, including the calves, which play a role in knee stability and shock absorption during activities like running and jumping. Strong calves help prevent knee injuries by reducing the impact on the knees during weight-bearing activities.
How to Perform a Calf Raise:
Stand with your feet hip-width apart, near a wall or sturdy surface for balance.
Slowly rise onto the balls of your feet, lifting your heels as high as possible.
Lower your heels back to the ground with control.
Tips:
Perform the movement slowly to ensure full engagement of the calf muscles.
For added difficulty, try single-leg calf raises or hold a weight for resistance.
9. Wall Sits
Wall sits are an isometric exercise that strengthens the quadriceps, glutes and hamstrings without putting excessive strain on the knees. This exercise helps improve endurance and knee stability, making it a great addition to a knee-strengthening routine.
How to Perform a Wall Sit:
Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle, as if sitting in an invisible chair.
Hold this position for 30-60 seconds, keeping your back flat against the wall and your knees aligned with your ankles.
Tips:
Increase the duration of the hold over time to build strength and endurance.
Ensure your knees do not extend past your toes.
Maintaining strong, stable knees is essential for overall mobility, injury prevention and long-term joint health. By regularly incorporating exercises that target the muscles surrounding the knees, such as the quadriceps, hamstrings, glutes and calves, you can improve knee stability, reduce pain and enhance your ability to perform daily activities and sports.
Consistency is key when it comes to building strength and stability in the knees. Start with exercises that match your fitness level and progress gradually as you get stronger. Additionally, proper form is crucial to avoid injury, so focus on technique and listen to your body as you work through these knee-strengthening exercises.