Knee Exercises for Strength and Mobility

Knee strength and mobility are key components to staying active and injury-free. The lack of strength, mobility, and flexibility can cause knee pain. The hamstrings, quadriceps, and gluteal muscles must be strong to keep the knee from shifting sideways when you move. Those muscles must also be mobile and flexible to allow your knees their full range of motion. When any of those muscles are weak, that places extra stress on the knee. Adding knee strength and mobility exercises to your regular strength routine will help your knees stay strong and healthy. Flexibility stretches should be part of your workout at least three times per week. However, you can do these stretches every day.

Knee Flexibility:

Half-Kneeling Hip Flexor Stretch

• Kneel on the floor. (You can put an exercise mat or towel under your knee for soft support.)
• Step out your left foot, bending your left knee at a 90-degree angle. Place the top of your right foot down and ensure your right leg is straight behind you with your toe pointed.
• Place your hands on your hips and squeeze your glutes to tuck your pelvis under you.
• Keeping your gaze forward and your back straight, shift your weight forward until you feel a stretch through the front of your right hip. Hold for 1 minute without bouncing or moving. You should feel a stretch but no pain. Work up to 2 minutes as you get more flexible.
• Shift your weight back, return your left knee to the floor, then repeat on the other side.

Hamstring Floor Stretch

• Lie on your back with your legs extended.
• Bend your left knee toward your chest and reach your hands around your left thigh, grasping behind it with both hands.
• Pull your left leg toward you, keeping your arms straight and upper body relaxed. Try to get your knee above your hip; do not pull hard on your leg.
• Straighten your left leg, bringing your foot toward the ceiling, then using a slow and controlled motion, bend your knee again to relax. If you can not straighten your leg, go as far as is comfortable.
• Repeat this straightening and bending for 1 minute, building to 2 minutes.
• Lower the left leg to the floor, extend it straight, then repeat on the other side.

Figure 4 Stretch

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your left ankle over your right knee.
• Reach your hands around your right thigh and grasp behind it with both hands. Pull your leg toward your chest until you feel a stretch in your left glute and hip.
• Hold the stretch for 1 minute, building to 2 minutes.
• Return to the starting position and repeat on the other side.

Knee Strength:

These strength exercises don’t require extra equipment except a 2- or 3-inch latex resistance band for the Monster Walk. You can add weights for the squat exercises if you have them available.

Warm up by walking around or doing the stretches mentioned in this article. You can do these exercises one after another or break up the program over a day. If your form breaks down, move on to the next exercise. If you can do 20 repetitions of an exercise easily, add weights or another set.

Do these exercises no more than three times per week with a day of rest in between.

Squats

• Stand with your feet shoulder-width apart and toes turned slightly outward. Keep your gaze forward, torso upright, and shoulders back throughout the move.
• Sit back and down, keeping your weight in your heels and sticking out your butt as if sitting on a chair. Keep your knees over your ankles, and do not let them over your toes.
• Stop when your thighs are parallel to the floor, and your knees are at 90 degrees or before.
• Rise upward in a controlled motion, pushing through your heels until your knees and hips are straight.
• Do 3 sets of 10 to 15 repetitions, building to 20 repetitions each.
• To check your form, you can put a chair behind you, and when you feel the seat, stand back up.

Monster Walk (Side Steps)

• Place a resistance band around both legs just above your ankles.
• Stand with your feet hip-width apart, knees slightly bent, and toes pointing forward.
• With your core tight and upper body upright, bend your knees slightly, stepping left far enough to feel resistance but not so far that your knees cave inward.
• Keep stepping to the left for 10 to 15 steps total.
• Stop and shake your legs out.
• Step the same number of times to the right, completing set 1.
• Do 3 sets of 10 to 15 steps to each side.

Step-Up With Knee Drive

• Stand with your feet hip-width apart in front of and facing a step, box, or bench.
• With your hands at your sides, step up with your right foot onto the box, then drive the left knee toward the chest so your hip and knee form a 90-degree angle.
• Step back down.
• Repeat for 10 to 15 repetitions, building to 20 repetitions.
• Switch sides to complete one set, and do 3 sets total.

Single-Leg Box Step-Down

• Stand with your left foot firmly on a step, box, or bench and your right foot on the side edge.
• With your arms straight and at shoulder height, bend your left knee and lower your right foot straight down off the side of the box and onto the floor.
• Without using your right foot to push off the ground, stand up again by pushing your left foot into the box and extending your left leg.
• Repeat for 10 to 15 repetitions, building to 20 repetitions.
• Switch sides to complete one set, and do 3 sets total.

Forward Lunge

• Stand with your feet hip-width apart and your hands at your sides.
• Step forward with your right foot while keeping your left foot in place.
• Bend both knees 90 degrees with your front right knee tracking over your toes and your back left knee hovering just above the floor.
• Keeping your core engaged and your chest lifted, push off through your right heel and step back to standing.
• Repeat for 10 to 15 repetitions, building to 20 repetitions.
• Switch sides to complete one set, and do 3 sets total.