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. All of these exercises vary in difficulty.
#1) Single Leg Box Squats (Single Leg Pistol Box Squats)
This exercise strengthens the glutes, quadriceps, and hamstrings, and the muscles in the foot and lower leg.
Aim to use the lowest surface possible that allows you to maintain proper form.
Coaching Tips:
- Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked position. You should be relatively close to a box/bench, or other stable elevated surface.
- Fully extend the non-working leg, and plantarflex your foot (point it away from you). Contract your quadriceps and glutes on this side. Keep this leg close to the midline of your body.
- On the planted side, form a tripod base by placing your weight 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 floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- Lift the non-working leg so it is in more of a horizontal position. This will be especially important as you approach the bottom position of the pistol squat. Otherwise your foot will strike the floor.
- Extend both of your arms so they are chest height, make fists, and generate tension in your upper body.
- 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 single leg squat and slowly lower to the box/bench.
- Once you reach the bench/box, sit down and pause for a count. Do not rock backwards/use momentum.
- Then press away from the floor and return to the top/starting position.
- When you are performing the pistol squats, pretend you are “pulling” your body down with your leg. 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 knee to fall inside or outside of your foot.
- 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, excessively 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.
#2) Half Kneeling Hamstring Pulses
This exercise strengthens the hamstrings, and improves knee mobility. The hamstrings play a key role in maintaining healthy knees.
In the first part of the video I’m pressing my hands against a wall. This removes the balance component and allows you to purely focus on the hamstrings. I also attached a light weight around my ankle, but start out using bodyweight only.
Coaching Tips:
- Get into a half kneeling position. Your head, torso, and hips should be in a stacked position.
- Extend your arms, and press your hands against a wall/surface. Maintain this press for the duration of the set.
- Place an object so it is in line with your back foot/ankle.
- While keeping your knee bent and on the floor, use your hamstrings to lift your foot and ankle over the object, then back to the starting position.
- Repeat for the target number of reps.
- Do not let your foot or leg strike the object.
- On the front foot, maintain a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor. This will really help with balance.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- 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, 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.
#3) Tibialis Anterior Kettlebell Curls
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). Everyone should be doing foot and lower leg strengthening exercises!
Coaching Tips:
- Sit on a stable elevated surface.
- Hold a kettlebell on one or both feet (you can do this bilaterally).
- Fully extend your knee, and dorsiflex your foot (point it toward you).
- While keeping your leg as still as possible (this set-up isn’t as stable as a tib bar but still works great), slowly plantarflex your foot (point your foot away from you), and lower the sole of your foot towards the floor with complete control.
- Gain a moment of control, then dorsiflex your foot (point your foot towards you) and return your foot to the top/starting position.
- Pause for a count and contract the muscles on the front of your lower leg.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. If you find you are struggling to keep your leg from rotating, you can lightly stabilize using your hands.
Check out my Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 37 countries worldwide. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!
#4) Negative Front Heel Elevated Split Squats
This split squat variation really hones in on the quadriceps. The elevated heel allows for more forward knee tracking.
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.
In this variation, I’m intentionally not pausing for long in the top position (but am still maintaining good control). This is more challenging. When you are learning these, start off by pausing in the top position.
Coaching Tips:
- Get into a split 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 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 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 floor (and surface) for the duration of the exercise. Pretend you are suctioning or screwing your foot 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 split squat and take 3 to 5 seconds to lower yourself down to a range where you are able to maintain proper form.
- When you are performing the split squats, keep your torso in a relatively upright position, and focus on allowing your knee to track forward.
- When you are performing the split 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.
- 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.
#5) Roller Hamstring Walk-Outs
This exercise, which is SO much tougher than it looks, strengthens the hamstrings and glutes, and improves lumbo-pelvic stability. The hamstrings play a key role in maintaining healthy knees.
Coaching Tips:
- As this exercise is incredibly difficult (particularly in terms of anti-rotation), you may keep your upper arms on the floor. Aim to use as little support from your upper body as possible.
- Lie on the floor, and place your feet on a roller. If you don’t have a roller you may keep your feet on towels or slider pads.
- Your head, torso, and hips should be in a stacked position.
- In the starting position, your knees should be bent to roughly 90 degrees.
- Extend your hips by squeezing your glutes, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight(ish) line from your shoulders to knees. Maintain this position as best you can for the duration of the exercise.
- While keeping your torso and hips as still as possible, walk the roller forward with your feet. Use small and controlled ‘’walks.’’
- Once you reach your end range (a range where you are able to maintain proper form), perform the reverse movements and walk your feet back to the starting position.
- Do a proper ‘’reset’’ every time you return to the starting position (breath in, 360 degree brace, etc). Many people skip this key step.
- 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 hips to collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what work and feels best for you.
Are you looking to do your first pistol squat ever and have been really frustrated with your lack of progress? Or can you already do pistol squats but want to improve your form, increase your reps, and learn more advanced variations? If so, The Ultimate Pistol Squat Program is for YOU! Currently being followed by people of all genders in 22+ countries. Great for home and gym workouts.
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
