Knee-strengthening exercises are a great way to build muscle strength and resistance and improve knee stability, which are important for improving shock absorption and preventing joint stress. This helps protect knee structures like the meniscus, knee cap, ligaments, and cartilage from wear and tear.

These knee-strengthening exercises may be recommended for healthy individuals who practice sports like running, but may also be indicated to help combat pain and increase muscle strength in people with arthritis or rheumatic disorders.

Knee-strengthening exercises should be done under the supervision of an exercise physiologist or physical therapist, who can design an individualized workout plan tailored to your own specific needs and objectives. This is especially important if you are recovering from a knee injury.

How to do the exercises

It is important to warm up first to improve muscle performance, get your blood flowing, and prevent injury. One way to warm up is by taking a brisk 2 minute walk, riding a stationary bike for 5 minutes, or doing 15 to 20 calf raises.

Options for knee-strengthening exercises include:

1. Glute bridges

Lie flat on your back with you arms at your sides;
Bend your knees and place your feet on the floor with your heels in line with your knees;
Contract your abs and glute muscles and lift your hips off the floor until your body forms a straight line from your knees to your shoulders;
Hold this position for 5 to 10 seconds and slowly lower to the floor. Do 2 sets of 8 to 10 reps each.

2. Single leg lifts

Lie flat on your back with your arms at your sides;
Bend one leg and place the foot on the floor. The other leg should remain extended;
Lift the extended leg while keeping the knee straight and the toes pointed toward the ceiling (you can also keep the knee bent to make the exercise easier, as shown in the image);
Lower the leg back to the floor and repeat the move 10 times. Do 2 sets of 10 reps with each leg, resting for 30 seconds between sets.

3. Donkey kicks

Start on all fours with your knees hip-distance apart and your arms straight with your hands directly under your shoulders;
While keeping the knee bent, lift one foot up toward the ceiling. Be careful to avoid arching your back;
Lower the leg back to the starting position;
Repeat this move 10 times on each leg for a total of 2 sets. To make this exercise more challenging, perform shorter movements by keeping the leg elevated instead of returning to the starting position between reps.

4. Free squats

Stand with your feet shoulder-width apart. Keep your back straight and your abs pulled in;
Bend your knees and slowly lower toward the floor, hinging slightly forward while pushing your hips back, as if you were sitting down in an invisible chair;
Lower until your knees form a 90 degree angle and be careful not to let your knees track over your feet;
Return to the starting position;
Do 2 to 3 sets of 20 reps each with 1 minute of rest in between sets.

5. Adductor ball squeeze

Lie flat on your back;
Bend your knees and place your feet on the floor with your knees slightly apart and your heels directly under your knees;
Place a medium-sized Pilates ball between your knees;
Squeeze the ball 10 times in a row;
Repeat this exercise 10 times, for a total of 100 reps. Pause between each set of 10 reps.

6. Wall sits

Place your back against a wall and stand with your feet shoulder-distance apart about 2 feet from the wall;
Bend your knees and lower toward the floor, sliding your back down the wall. Lower until your knees form a 90 degree angle;
Remain in this position for 45 to 60 seconds and return to the starting position;
Repeat 3 times with 1 minute of rest in between.

7. Lunges

Stand with your feet shoulder-width apart. Keep your back straight and your abs pulled in;
Take a big step forward with one leg;
Bend the knees as you slowly lower toward the ground until the back knee is almost touching the floor. It is important to keep the back knee flexed at a 90 degree angle;
Return to the starting position;
Do 2 to 3 sets of 10 reps on each side, with 1 minute of rest between sets.

8. Dead lifts

Stand with your feet hip-distance apart;
Grasp the weights with your palms facing in and your hands shoulder-width apart;
Keep a soft bend in your knees;
Hinge forward slightly as you push your hips back slowly while keeping your back straight and your abs pulled in;
Your arms should be straight and aligned with your body;
Do 2 sets of 10 reps each with 1 minute of rest in between sets.

9. Leg extensions

Sit in a chair, keeping your back straight and your head in line with your spine;
Place your feet on the floor hip-distance apart;
Contract your upper leg muscles as you straighten one leg, lifting it up to the level of your hips with the ankle flexed and your toes pointed up toward the ceiling;
Return to the starting position;
Do 2 to 3 sets of 10 reps on each side.

10. Standing hamstring curl

woman performing standing hamstring curl

Stand with your feet hip-distance apart and your back straight. Place one hand on your hip or a wall to support yourself;
Balance on one leg while bending the opposite knee and bringing your heel toward your buttocks;
Do 2 to 3 sets of 10 reps on each side.

In the case of knee arthritis, different exercises may be indicated that are specifically tailored toward this condition. Make sure to talk to your doctor or a physical therapist before starting any knee-strengthening exercises.