Your knees are among the most important joints in your body, yet they’re also one of the most vulnerable to injuries. Whether you’re an athlete or just looking to stay active and pain-free, strengthening the muscles and improving the mobility around your knees is essential. Here are four exercises to help bulletproof your knees and keep them healthy for the long haul:
1. Bulgarian Split Squats
The Bulgarian split squat is a unilateral exercise that targets the quads, glutes, and hamstrings while improving balance and stability. It’s a fantastic way to build knee strength and resilience.
How to Perform:
-
Stand about 2 feet in front of a bench or elevated surface.
-
Place the top of your back foot on the bench, with your front foot firmly planted on the ground.
-
Lower your body by bending the front knee until your thigh is parallel to the floor.
-
Push through your front heel to return to the starting position.
Reps and Sets: 3 sets of 8–10 reps per leg, with or without added weights (e.g., dumbbells).
Why It Works: This exercise strengthens the muscles supporting your knees and improves the joint’s ability to handle stress during athletic movements.
2. Step-Downs
Step-downs help improve the eccentric (lengthening) strength of your quads and develop stability in the knee joint.
How to Perform:
-
Stand on a sturdy box or step, with one foot on the step and the other hanging off the side.
-
Slowly lower the hanging foot toward the ground by bending the knee of the standing leg.
-
Keep your movement controlled and stop just before your hanging foot touches the floor.
-
Push through the heel of your standing leg to return to the starting position.
Reps and Sets: 3 sets of 8–12 reps per leg.
Why It Works: This exercise targets the quads and strengthens the knee joint’s ability to absorb force, reducing the risk of injuries.
3. Nordic Hamstring Curls
Nordic hamstring curls are excellent for building eccentric strength in the hamstrings, which helps protect the knee joint from strain during explosive or decelerating movements.
How to Perform:
-
Kneel on a padded surface with your feet anchored (use a partner or a sturdy object to hold your ankles).
-
Slowly lower your torso toward the ground by straightening your knees, keeping your body in a straight line.
-
Use your hands to catch yourself at the bottom, then push back up to the starting position.
Reps and Sets: 3 sets of 5–8 reps.
Why It Works: Strong hamstrings stabilize the knee joint and reduce the risk of ligament injuries, particularly ACL tears.
4. Terminal Knee Extensions (TKEs)
Terminal knee extensions are an isolated exercise that strengthens the quadriceps and improves knee tracking during movements like squatting and running.
How to Perform:
-
Attach a resistance band to a sturdy anchor point and loop it around the back of your knee.
-
Stand facing the anchor point with the band slightly stretched.
-
Bend your knee slightly, then straighten it fully against the resistance of the band.
-
Return to the starting position with control.
Reps and Sets: 3 sets of 12–15 reps per leg.
Why It Works: TKEs target the VMO (vastus medialis oblique), a key part of the quadriceps that plays a critical role in stabilizing the knee cap.
Tips for Success
-
Consistency Is Key: Perform these exercises 2–3 times per week to see noticeable improvements.
-
Focus on Form: Proper technique is essential to avoid additional stress on your knees.
-
Progress Gradually: Increase resistance or difficulty as your knees become stronger.
-
Incorporate Mobility Work: Combine strength training with stretching and foam rolling to improve knee flexibility and overall joint health.
By integrating these four exercises into your routine, you can strengthen the muscles and tissues around your knees, enhance joint stability, and reduce the risk of injuries. With consistent effort, you’ll build knees that are ready to handle any physical challenge!