Strengthen the muscles around your knee and prevent back pain with 7 simple exercises.
Knee issues ranging from dull discomfort to sharp pain affect people of all ages. Your knee joints bear much of the impact of everyday activities and exercise. Strengthening the muscles around your knees helps to stabilize these vulnerable joints to keep them safe. We made a special program to strengthen your knees and prevent future pain.
If you have severe knee pain or injuries, talk to your doctor about starting a structured rehabilitation plan. This routine is designed only to strengthen around the knee, not heal existing pain or injuries. It’s best to try out these knee exercises when pain is low.
Warm-Up: Spend 2-5 minutes warming up with some stretches or a brisk walk.
Complete the entire list of exercises one time through, then repeat the entire list again for a second set. Rest as needed between exercises and sets.
The goal of this routine is not to push yourself to your limits, but rather to safely and carefully strengthen specific muscles in your legs. Slow and controlled movement is best when flexing or extending your knees.
Exercise 1: Runner’s Lunge
- Hold for 20-30 seconds per leg
- Sets: 2
Exercise 2: Side Steps
- Reps: 10 steps each direction
- Sets: 2.
Exercise 3: Straight Leg Deadlift
- Reps: 10
- Sets: 2
- Modification: Without dumbbells, mimic the same movement.
Exercise 4: Reverse Plank
- Hold for 20-30 seconds
- Sets: 2
Exercise 5: Monster Walks
- Reps: 20 steps
- Sets: 2
Exercise 6: Stationary Lunge
- Reps: 6-8 per leg
- Sets: 2
- Modification 1: Hold onto a stable object like a rail or table for balance if needed.
- Modification 2: You do not need to bend your knees as much as in the video, a slight movement up and down is a great place to start.
Exercise 7: Downward Dog
- Hold 20-30 seconds
- Sets: 2
Aim to complete this routine around per week for the first month. Then, as long as your pain level hasn’t gone up, try doing the routine twice or three times a week.
Thank yourself for strengthening and protecting the knee joints that help you stand, walk, and move around!
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