When we think of knee exercises, we often imagine movements that can be taxing—squats, lunges, or higher-intensity cardio. But does more intensity actually lead to stronger joints? Surprisingly, the answer is no. Boosting knee strength requires a thoughtful approach, focusing on low-impact exercises that strengthen the surrounding muscles rather than placing undue stress on the joint itself.
The ideal regimen for enhancing knee strength, stability, and mobility incorporates a variety of quadricep exercises and glute exercises. According to Vicky Lewis-Baldy, a chartered physiotherapist and founder of Hybrid Health, strengthening the muscles around the knee is essential for relieving joint pressure and maintaining mobility. “Most knee pain cases involve poor posterior chain activation, especially glutes,” she explains. Thus, targeting this area can significantly alleviate discomfort and promote ease of movement.
Why is it important to look after your knees?
Knees are crucial in our daily lives—whether we’re climbing stairs, walking, or engaging in dedicated fitness routines. Therefore, wear and tear is a common issue. In fact, approximately 25% of the population experiences knee pain, as noted by the National Institutes of Health.
Vicky emphasizes that maintaining strong, stable knees is vital for preserving mobility, independence, and confidence as we age. Furthermore, the joints face additional challenges during menopause. Vicky notes that a decrease in estrogen levels adversely affects connective tissue and muscle health, all of which play a role in proper knee functioning.
“Lower hormone levels can increase joint stiffness, reduce muscle mass, and affect balance, making knees more vulnerable to injury,” she elaborates. Thus, incorporating knee exercises into any fitness routine is immensely beneficial.
Knee exercises to try
1. Glute Bridges with Heel Drive
- Start by lying on your back with knees bent, toes lifted, and heels pressed firmly into the floor.
- Squeeze your glutes and lift your hips off the ground.
- Drive your heels into the floor, aiming for a straight line from shoulders to knees.
- Lower back down with control.
Expert Tip: “Keep your ribs down to avoid over-arching your back,” advises Vicky. “To make the exercise more challenging, move your heels further away, increasing the lever length.”
2. Wall Sits with Ball Squeeze
- Stand against a wall and slide down into a seated position with thighs parallel to the ground.
- Place a ball between your legs and squeeze it.
- Hold this position for 20 to 45 seconds, maintaining a steady squeeze on the ball.
Expert Tip: “Ensure your knees are stacked over your ankles and not pushed forward,” Vicky suggests.
3. Step-Ups
- Using one leg, step up onto a stable platform or stair while driving through the heel.
- Step back down slowly.
- Repeat, alternating legs or focusing on one side.
Expert Tip: “Make sure your knee tracks in line with your second toe without caving inward,” cautions Vicky. This functional movement mirrors daily activities, making it particularly useful for enhancing real-life strength.
4. Hip Abduction + Extension with Resistance Band
- Lie on your side with legs straight and hips slightly rolled forward.
- Place a resistance band above your ankles.
- Keeping your feet together, lift the top leg up and slightly back, avoiding rolling your pelvis.
Expert Tip: “Go slowly and avoid letting your pelvis rock back during the lift,” says Vicky. This exercise effectively activates the glute medius, essential for stabilizing the hip and knee.
5. Heel Drops
- Stand on a step with both feet.
- Lower one heel slowly toward the floor by bending the standing leg.
- Return to the starting position.
Expert Tip: “Keep the knee over your foot and avoid rapid movements,” advises Vicky. It’s essential to focus on precision and control rather than speed.
What causes knee issues?
- High-Intensity Cardio: Activities such as running or HIIT workouts—especially those involving jumping—can lead to joint overload if proper support is lacking.
- Weak Glutes and Hips: Insufficient strength in these areas forces the knees to carry more weight, leading to strain.
- Poor Form: Incorrect techniques in exercises like squats or lunges can exert excessive pressure on the kneecap, resulting in pain.
- Lack of Mobility Work: Stiffness in areas such as the ankles can cause the knees to compensate, leading to stress and pain.
Can walking improve knee strength?
Yes! Regular walking can enhance strength in the quadriceps, glutes, calves, core, and hips, which collectively alleviate pressure on the knees. Research indicates that 30 minutes of brisk walking daily can improve joint health and range of motion, while promoting the circulation of synovial fluid—essential for lubricating the joints.
Tips for avoiding knee pain
- Focus on Weight Training: “Train smarter, not harder,” Vicky advises. Combining strength exercises with cardio, especially those targeting the lower body, can enhance joint stability.
- Prioritize Quality Over Quantity: Ensure good alignment and control during every exercise, prioritizing technique over the number of repetitions.
- Balance Your Training: Pair your strength workouts with mobility and recovery sessions, allowing ample rest days to avoid overuse injuries.
- Listen to Your Body: Don’t wait for pain to escalate; early signs of stiffness or discomfort deserve attention to prevent long-term issues.