Here are 5 exercises that will help you build STRONG and durable knees. All of these exercises vary in difficulty. I have included several options that might be helpful for people who are dealing with knee issues (labeled as less intense options).
That said, if you are dealing with ANY knee issues I recommend seeing a qualified physio. What I am giving you is NOT medical advice!
#1) Heel Elevated/Forefoot Rear Foot Elevated Split Squats
This exercise strengthens the quadriceps, glutes, and hamstrings, and the muscles in the lower leg and foot.
As you can see here, in this variation the knees track well past the toes. This is intentional.
Coaching Tips:
- Get into a split squat position. Elevate the heel of your front foot and be on the forefoot on this side. Elevate your back foot on a stable surface.
- If you add weight hold onto a pair of dumbbells or kettlebells (or a single dumbbell/kettlebell). Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits. You can also use band resistance.
- On the front foot, your weight should be on the base of your big and baby toes. Pretend you are suctioning this portion of your foot to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now perform a split squat lower yourself down to a range where you are able to maintain proper form.
- When you are performing the split squats, pretend you are “pulling” your body down with your legs.
- Do not relax or lose tension when you are in the bottom position.
- Press your body away from the floor and back to the top/starting position.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 6-12 reps per side.
Here is another option. To be clear, the band is resting on my upper traps, NOT on my neck.
#2) Feet Elevated Band Resisted Leg Extensions From Bear Crawl (less intense option)
This exercise strengthens the quadriceps, improves shoulder and scapular stability, and lumbo-pelvic stability (think core).
Coaching Tips:
- Hold a resistance band in your hands, and loop the band behind your knees. There should be resistance in the band for 100% of the exercise.
- Elevate your forefeet on a bench, couch, or other stable surface.
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.
- Start so your thighs are relatively vertical, knees are bent, and are several inches above the floor.
- Your hands should be roughly below your shoulders, or slightly ahead. Figure out what works and feels best for you.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and flex/squeeze your glutes.
- Now use your quadriceps and extend your knees. Pause for a count when your knees are fully extended and really contract your quadriceps. Do not let your knees hyperextend, and make sure the movement is smooth and controlled.
- Return to the starting position with complete control. Stop when your knees are just above the floor, and thighs are in a vertical position.
- For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 10-15 reps.
Here is a slightly easier option.
#3) Goblet Box Squats (less intense option)
This exercise strengthens the quadriceps, glutes, and hamstrings, and improves lumbo-pelvic stability (think core). You can make this exercise less taxing on the knees by keeping your shins in more of a vertical position than I have here.
To note, I am holding the weight horizontally and am resting the ends of the weight on the top/front of my shoulders (the meaty part). What I’m doing feels similar to a barbell front squat, and the weight feels very secure/stable. I prefer this position compared to holding the weight vertically as I find the upper body can become a limiting factor for people when they hold the weight vertically. That being said, do what works and feels best for you.
Coaching Tips:
- Stand so you are fairly close to a box, bench, or other stable elevated surface. The higher the surface, the easier the exercise will be (smaller range of motion required).
- Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing oranges in your armpits.
- Adopt your preferred foot width and position. Your head, torso, and hips should be in a stacked position.
- Form a tripod foot base. Your weight should be on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now take 1-2 seconds and perform a squat and sit down onto the surface using complete control.
- When you are performing the squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position, and do not rock backwards.
- Press your body away from the floor and back to the top/starting position.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps.
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#4) Negative 1.5 Rep Heel Elevated Squats
This exercise strengthens the quadriceps, glutes, and hamstrings, and improves lumbo-pelvic stability (think core).
As you can see here, in this variation the knees track well past the toes. This is intentional.
Coaching Tips:
- Elevate your heels on weight plates, or another stable elevated surface.
- Adopt your preferred foot width and positioning. Your head, torso, and hips should be in a stacked position.
- If you add weight hold onto a pair of dumbbells or kettlebells (or a single dumbbell/kettlebell). Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits. You can also use band resistance.
- While your heels will be elevated, aim to have as much of a tripod foot base as possible. Your weight should be on the back portion of your feet, and the base of your big and baby toes. Pretend you are suctioning your feet to the floor (and surface).
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now perform a squat and take 3-5 seconds and lower yourself down to a range where you are able to maintain proper form. Stand halfway up, squat back down, and finally, press your body away from the floor and back to the top/starting position (all at normal speed). This is one rep.
- When you are performing the squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position.
- Press your body away from the floor and back to the top/starting position.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 5-10 reps.
#5) Band Resisted Reverse Nordic Curls
This exercise strengthens the quadriceps, improves knee mobility, and lumbo-pelvic stability (think core).
Make sure you can do this using bodyweight only before you add any additional resistance. If you can’t do the concentric (lifting) component, perform the eccentric component only and use assistance on the way up. You can do this by using the sides of a doorframe/squat rack, a TRX, band, etc.
The more you lean back, the more challenging the movement will be. Conversely, the more upright your body remains, the easier the movement will be. Start out very conservatively.
Coaching Tips:
- Place a resistance band over your upper traps and around your shins/ankles. Make sure the band is not sitting on your neck. There should be resistance in as close to 100% of the exercise as possible.
- Your feet can be on the tops of your feet (plantarflexed), or on your forefeet (dorsiflexed). Do what works and feels best for you.
- Get into a tall kneeling stance. Adopt your preferred knee width (roughly hip to shoulder width apar. Your body should be in a straight line from your head to knees.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and flex/squeeze your glutes.
- While keeping your body in a straight line from your head to knees, take 3-5 seconds and use your quads to control the movement as you lower your body down to your full range. Use a range that allows you to maintain proper form.
- Do not relax or lose tension when you are in the bottom position.
- Once you’ve hit the bottom position, use your quads to bring your body back to the top/starting position.
- For the duration of the exercise, your body should remain in a straight(ish) line from your head to knees. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- For the duration of the exercise keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
Do 2-3 sets of 8-15 reps.
Here are two easier options (start off doing these). Then progress to doing bodyweight only and while doing both the down and up portions using no assistance.
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