Whether you’re an elite athlete or aspiring to get off the couch, knee pain can seriously disrupt your plans. But the good news is that the best defense is a good offense, and a few simple exercises can make your knees stronger and more resilient.
“Because your knees bear the brunt of just about any activity, that joint is one of the most commonly injured areas of the body,” says Robert Waskowitz, MD, an orthopedic surgeon at Orthopedic Associates of Hartford and Hartford Hospital. “By strengthening the muscles around the joint and maintaining flexibility, you can stabilize your knee and reduce the risk of injury.”
Here are four of the best exercises for stronger knees, according to an orthopedic surgeon.
1. Squats
Why: “Careful strengthening of the ‘power’ behind your knee function centers on the major muscles that support your knee. Modified squats target several of those muscle groups — from your thighs to your glutes,” says Dr. Waskowitz.
How:
- Stand with your feet shoulder-width apart.
- Slowly bend your knees and lower your body as if you’re sitting back into a chair. Keep your chest up and your knees behind your toes.
- Go as low as you can, then push through your heels to return to standing.
2. Leg raises
Why: “Leg raises are particularly helpful if you struggle with knee pain, because they help you strengthen key muscles that allow you to bend and twist. That supports activities that require change of direction, such as hiking, walking, cycling, pickleball and more,” says Dr. Waskowitz.
How:
- Lie flat on your back with your legs straight.
- Slowly lift one leg up to about a 45-degree angle, keeping your leg straight and your toes pointed toward the ceiling. Hold for a few seconds, then lower your leg back down.
- Repeat with your other leg.
> Related: 6 Exercises to Help Your Knee Pain
3. Step-ups
Why: “In addition to improving knee strength, step-ups are a great exercise for your overall balance and coordination,” says Dr. Waskowitz. “We are looking at both short- and long-term maintenance of your knee performance, so you can continue an active and healthy lifestyle.”
How:
- Stand in front of a sturdy bench or step that’s about knee-height.
- Place one foot on top of the step and push through your heel to lift your full body up onto it, then slowly lower yourself back down.
- Repeat with your other leg.
4. Hamstring curls
Why: “Strong hamstrings — the muscles along the back of your thighs — are crucial for knee stability. This exercise specifically targets the muscle groups that allow for both range of motion and activity performance,” says Dr. Waskowitz.
How:
- You’ll need to use a resistance band or a machine at the gym.
- With a resistance band: Lie face down on a mat and wrap the band around your ankles. Bend one knee to pull your heel toward your buttocks, then slowly return to the starting position.
- Repeat with your other leg.
> Related: 3 Exercises That Help With Jumper’s Knee
With any exercise for stronger knees, focus on form.
The point is to prevent injury, right? Unfortunately, if you do these exercises incorrectly, you could do more damage than good.
“Correct posture and motion are keys to protecting your knees and keeping that door open to a healthy lifestyle — minimizing risk and maximizing reward,” says Dr. Waskowitz.
Ideally, have a doctor, physical therapist or personal trainer instruct you in proper form.
At the very least, go online and watch an expert while checking your form in a mirror. You’ll learn how to safely strengthen your knees, and get to admire your own dedication while you’re at it.
