{"id":12329,"date":"2025-03-28T17:24:11","date_gmt":"2025-03-28T17:24:11","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=12329"},"modified":"2025-04-02T17:12:38","modified_gmt":"2025-04-02T17:12:38","slug":"5-top-exercises-for-building-strong-and-durable-knees","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-top-exercises-for-building-strong-and-durable-knees\/","title":{"rendered":"5 Top Exercises For Building STRONG And Durable Knees"},"content":{"rendered":"\n<p class=\"has-text-align-left\">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). <\/p>\n\n\n\n<p class=\"has-text-align-left\">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!<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Heel Elevated\/Forefoot Rear Foot Elevated Split Squats <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the quadriceps, glutes, and hamstrings, and the muscles in the lower leg and foot. <\/p>\n\n\n\n<p class=\"has-text-align-left\">As you can see here, in this variation the knees track well past the toes. This is intentional.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Heel Elevated\/Forefoot Rear Foot Elevated Split Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/pkZFQy3k4jQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063\u2063\u2063 \u2063\u2063\u2063You can also use band resistance.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063On 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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063\u2063\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now perform a split squat lower yourself down to a range where you are able to maintain proper form. \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are performing the split squats, pretend you are \u201cpulling\u201d your body down with your legs.\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Press your body away from the floor and back to the top\/starting position. \u2063\u2063\u2063 \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 6-12 reps per side. <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Here is another option. To be clear, the band is resting on my upper traps, NOT on my neck.<\/strong><\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Heel Elevated\/Forefoot Split Squats + Band Resistance\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/GKBpMcSh2XE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#eaeaea\"><strong><a href=\"https:\/\/www.physio-network.com\/blog\/knees-shouldnt-pass-toes-during-the-squat-myth-or-truth\/\" target=\"_blank\" rel=\"noreferrer noopener\">And if you&#8217;ve bought into the myth that the knees should NEVER go in front of the toes, check out this article<\/a><\/strong>! <\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Band Resisted Leg Extensions From Bear Crawl\u00a0(less intense option)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the quadriceps, improves shoulder and scapular stability, and lumbo-pelvic stability (think core).<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Leg Extensions\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/TGf3dwO0zqM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a bear crawl(ish) position. Your head, torso, and hips should be in a stacked position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Start so your thighs are relatively vertical, knees are bent, and are several inches above the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your hands should be roughly below your shoulders, or slightly ahead. Figure out what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Return to the starting position with complete control. Stop when your knees are just above the floor, and thighs are in a vertical position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Goblet Box Squats<\/strong> <strong>(less intense option)<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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.<\/p>\n\n\n\n<p class=\"has-text-align-left\">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\u2019m 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.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Goblet Box Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/C0Tq-Dp8tks?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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).<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Adopt your preferred foot width and position. Your head, torso, and hips should be in a stacked position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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).&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now take 1-2 seconds and perform a squat and sit down onto the surface using complete control.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are performing the squats, pretend you are \u201cpulling\u201d your body down with your legs. Don\u2019t just mindlessly drop down.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position, and do not rock backwards.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Press your body away from the floor and back to the top\/starting position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-15 reps.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"938\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=750%2C938&#038;ssl=1\" alt=\"the ultimate lower body and core program\" class=\"wp-image-7438\" style=\"aspect-ratio:1;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\"><strong>BUILD your lower body and core strength, and improve your mobility and athleticism<\/strong> with this comprehensive and effective program! Currently being followed by THOUSANDS of people in at least 50 countries. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts<\/strong>!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Negative 1.5 Rep Heel Elevated Squats \u2063<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the quadriceps, glutes, and hamstrings, and improves lumbo-pelvic stability (think core).<\/p>\n\n\n\n<p class=\"has-text-align-left\">As you can see here, in this variation the knees track well past the toes. This is intentional.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative 1.5 Rep Heel Elevated Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/aeBl8BspcPM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"\"><strong>\u2063\u2063\u2063\u2063\u2063\u2063Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Elevate your heels on weight plates, or another stable elevated surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Adopt your preferred foot width and positioning. Your head, torso, and hips should be in a stacked position.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063\u2063\u2063 \u2063\u2063\u2063You can also use band resistance.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are performing the squats, pretend you are \u201cpulling\u201d your body down with your legs. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Press your body away from the floor and back to the top\/starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you. <\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 5-10 reps. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Band Resisted Reverse Nordic Curls&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the quadriceps, improves knee mobility, and lumbo-pelvic stability (think core).<\/p>\n\n\n\n<p class=\"has-text-align-left\">Make sure you can do this using bodyweight only before you add any additional resistance. If you can&#8217;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.<\/p>\n\n\n\n<p class=\"has-text-align-left\">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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Reverse Nordic Curls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/rE2Lkxwfrhk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your feet can be on the tops of your feet (plantarflexed), or on your forefeet (dorsiflexed). Do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Before 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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once you\u2019ve hit the bottom position, use your quads to bring your body back to the top\/starting position.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.\u2063\u2063 \u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes. \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-15 reps.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Here are two easier options (start off doing these)<\/strong>. <strong>Then progress to doing bodyweight only and while doing both the down and up portions using no assistance. <\/strong><\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Assisted Reverse Nordic Curls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/s1zkka7twHM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Reverse Nordic Curls (eccentric only)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/FchKwdgAGbw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-11505\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&amp;ssl=1 819w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#dadada\"><strong>Build full body strength, mobility, and athleticism. <\/strong>For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-full-body-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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: \u2063 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. And if you&#8217;ve bought into the myth that the knees should NEVER go in front of the toes, check out this article! #2) Band Resisted Leg Extensions From Bear Crawl\u00a0(less intense option) This exercise strengthens the quadriceps, improves shoulder and scapular stability, and lumbo-pelvic stability (think core). Coaching Tips: Do 2-3 sets of 10-15 reps. #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\u2019m 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:&nbsp; Do 2-3 sets of 8-15 reps. BUILD your lower body and core strength, and improve your mobility and athleticism with this comprehensive and effective program! Currently being followed by THOUSANDS of people in at least 50 countries. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE #4) Negative 1.5 Rep Heel Elevated Squats \u2063 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. \u2063\u2063\u2063\u2063\u2063\u2063Coaching Tips: Do 2-3 sets of 5-10 reps. #5) Band Resisted Reverse Nordic Curls&nbsp; 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&#8217;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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063 Coaching Tips: 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. Build full body strength, mobility, and athleticism. For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":12356,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1567,26,592,699,753,21],"tags":[177,178,684,407,286,1570,704,770,716,479,668,669,688,667,1568,1664,820,706,713,677,715,714,822,508,507,353,621,281,767,620,700,619,710,97,622,96,405,404,625,443,754,536,172,331,298,351,350,352,747,308,188,189,346,303,63,437,819,456,454,671,670,818,672],"class_list":["post-12329","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-knee-durability","category-lower-body-exercises","category-minimal-equipment","category-quad-exercises","category-running-exercises","category-squatting-movement","tag-band-exercises","tag-band-training","tag-band-workout","tag-band-workouts","tag-bear-crawl","tag-best-exercises-for-knee-durability","tag-goblet-squats","tag-home-fitness","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-knee-durability","tag-knee-strengthening","tag-leg-building","tag-leg-day","tag-leg-exercise","tag-leg-exercises","tag-leg-extension","tag-leg-extensions","tag-leg-sculpting","tag-leg-training","tag-leg-workout","tag-quad-building","tag-quad-exercise","tag-quad-exercises","tag-quad-work","tag-quad-workout","tag-quadriceps","tag-quadriceps-exercise","tag-quadriceps-workout","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-running-exercises","tag-running-training","tag-running-workout","tag-running-workouts","tag-shoulder-health","tag-shoulder-prehab","tag-shoulder-stability","tag-single-leg-exercises","tag-single-leg-squats","tag-single-leg-training","tag-sports-training","tag-squat-tips","tag-squatting","tag-squatting-advice","tag-squatting-exercises","tag-squatting-movement","tag-squatting-tips","tag-stability-training","tag-the-ultimate-lower-body-and-core-program","tag-top-butt-exercises","tag-top-butt-workouts","tag-train-at-home","tag-train-from-home","tag-ultimate-lower-body-and-core-program","tag-workout-at-home","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Top Exercises For Building STRONG And Durable Knees - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Here are 5 exercises that will help you build STRONG and durable knees. 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