Build More Durable Knees With These 5 Exercises -

In order to perform at a high level (including in daily life), and feel good in the process, having durable and resilient knees is vital. Here are 5 exercises that can help you build more durable and resilient knees. The first three exercises are more basic (and are potentially better for people who are dealing with knee issues, but I ALWAYS recommend seeing a qualified physiotherapist/getting clearance first), and the last two exercises are more advanced.

#1) Spanish Squats

With Spanish Squats, you keep your shins in a vertical position for 100% of the exercise, and there is minimal ankle dorsiflexion. This exercise can be a very knee friendly option.⁣⁣⁣⁣⁣⁣⁣ This is also an AMAZING leg finisher that torches the quadriceps!

Coaching Tips: ⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣ ⁣

Attach a resistance band around a secure surface, and place it around the back of your knees. There should be enough resistance so you are able to lean back, but not so much that it is pulling your lower legs forward.⁣⁣⁣⁣⁣⁣⁣

Adopt your preferred foot width and positioning. Your head, torso, and hips should be in a stacked position.

Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits. ⁣⁣ ⁣

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 perform a squat and lower yourself down to a range where you are able to maintain proper form. Keep your torso in a relatively upright position, and shins in a vertical position.⁣⁣⁣⁣⁣⁣⁣

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. ⁣⁣⁣

When you are returning to the top/starting position, press up and back. The band should allow you to do this. ⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣ ⁣

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.

#2) Negative Box Squats

With box squats, you can keep your shins in more of a vertical position, and have less forward knee tracking. These can be a knee friendlier option for people.

Coaching Tips:

Stand so you are relatively close to a box, bench, or other stable elevated surface.

Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits.

Adopt your preferred foot width and positioning. 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 perform a squat and take 3-5 seconds and lower yourself down to the surface.

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, do not bounce off the surface, and do not rock backwards. Maintain control in the bottom position.

Now 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.

#3) Tibialis Anterior Raises

The tibialis anterior muscle, which starts under the knee and runs down the shin, plays a key role in deceleration, and can play a key role in how your knees function and feel. The tibialis anterior muscle also acts to dorsiflex and invert the foot.

This is an awesome tibialis anterior strengthening exercise. This exercise also improves ankle mobility (particularly active ankle dorsiflexion).

Coaching Tips:

Stand with your back against a wall. Your head, torso, and hips should be in a stacked position.

Place your heels about 12 inches from a wall (this will vary on an individual basis).

Now, lift your toes and feet/dorsiflex your ankles (point your feet towards you), and press up onto your heels. Pause for a count in the top position, and contract the muscles on the front of your lower leg.

Return to the bottom/starting position with complete control.

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, and pressed against the wall. 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.

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.

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#4) Reverse Nordic Curls

Reverse Nordic Curls are a very underrated exercise for strengthening the quadriceps, particularly eccentrically. This exercise also improves knee mobility.

To be very clear, you should be proficient at performing the bodyweight only variation before you add any additional resistance. I recommend starting off using the modifications I’ve provided.

Coaching Tips:

Get into a tall kneeling stance. Your body should be in a straight line from your head to knees. ⁣⁣

Adopt your preferred knee width. You may keep your ankles plantarflexed or dorsiflexed. Do 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 squeeze your glutes.⁣⁣ ⁣⁣

Now, while keeping your body in a straight line from your head to knees, take 3-5 seconds and use your quadriceps to control the movement as you lower your body down to your full range. Use a range that allows you to maintain proper form, and that feels good.⁣⁣ ⁣⁣

Once you’ve hit the bottom position, use your quadriceps to bring your body back to the top/starting position.⁣⁣ ⁣⁣

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.⁣⁣ ⁣⁣

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, torso, spine, or hips to rotate, or weight to shift from knee to knee.⁣⁣ ⁣⁣

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.⁣⁣ ⁣⁣ ⁣⁣

Here are two different modifications for this exercise:

#5) Kickstand Heel Elevated Squats

This squat variation really hones in on the quadriceps. The elevated heel allows for more forward knee tracking, which can help build more durable and resilient knees.

In this variation you will elevate your heel on a squat wedge, dumbbell, weight plate, or another stable surface. Make sure the surface you are using is VERY stable. I’m using a wheel chock.

Coaching Tips:

Get into a staggered stance squat position. Your head, torso, and hips should be in a stacked position.

Elevate the heel of your front foot on a stable surface. Be on the forefoot of your back foot.

Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing something in your armpits. ⁣⁣ ⁣

While your heel 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 foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the ground (and surface) for the duration of the exercise. Pretend you are suctioning or screwing your foot to the ground (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 lower yourself down to a range where you are able to maintain proper form. Aim to do 75% or more of the work with the front/elevated side, and use the other leg as a kickstand of support.

Focus on allowing your knee to track forward.

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.

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.