Four best exercises to strengthen your knees

Telegraph

30-06-2025

Knee pain becomes increasingly common as we age, with osteoarthritis (OA) being one of the primary culprits. The statistics are striking: knee OA affects approximately 16 per cent of the global population aged 15 and over, increasing to nearly 23 per cent in those over 40.
In the United States alone, an estimated 32.5 million adults are affected by knee osteoarthritis.
The good news? Strengthening exercises can significantly improve knee health and manage arthritis symptoms. Research shows that exercise is the most effective non-drug treatment for reducing pain and improving movement in patients with osteoarthritis. Regular physical activity not only helps decrease joint pain but also enhances function and quality of life.
Why is it important to do knee-strengthening exercises?
Strengthening the muscles around your knee, using controlled movements that build strength without compromising joint health, is crucial for maintaining stability and reducing the load on your knees during daily activities. Strong muscles act as shock absorbers, protecting your joints from excessive stress and can potentially slow the progression of arthritis and other painful conditions.
How often should I do these exercises?
For optimal results, incorporate exercises that strengthen the knees by working the surrounding musculature at least twice a week. Each exercise should be performed in sets of 6-15 repetitions, with 2-3 sets per exercise. This frequency allows for adequate muscle strengthening while providing sufficient recovery time.
Best knee strengthening exercises
1. Bulgarian split squat
This exercise strengthens the quadriceps, hamstrings and glutes, providing stability and support to the knee joint
How to do it
Stand a few feet in front of a bench or step, with one foot resting on the bench behind you.
Keep your torso upright and lower your body by bending your front knee to about 90 degrees.
Push through your front heel to return to the starting position.
Keep your knee aligned with your toes and avoid letting it collapse inward.
2. Barbell lateral lunge
This exercise strengths the muscles around the knee joint, as well as the inner and outer thighs.
How to do it
With a wide stance and toes turned out, rest a barbell on your shoulders.
Shift to one leg, bending the knee to around 90 degrees.
Push through your heel to return to the starting position and repeat, then switch to the other knee.
3. Weighted single-leg deadlift
This exercise strengthens the hamstrings, glutes and stabilising muscles around the knee, improving balance and reducing the risk of injury.
How to do it
Hold a dumbbell in one hand and stand on the opposite leg.
Hinge at the hips, lowering the dumbbell toward the floor while extending your free leg behind you.
Keep your back flat and core engaged then return to the starting position by driving through your standing leg.
4. Banded clamshells
Clamshells help strengthen the hip abductor muscles, improving hip stability and, in turn, preventing knee pain.
How to do it
Lie on your side with a resistance band placed just above the knees and your head resting on your lower arm.
Bend your legs at 90 degrees with your legs stacked on top of each other evenly.
Lift the top knee up, pushing against the resistance band, then lower back down. Repeat on the other side.
How to stretch after exercise
Proper stretching is crucial for maintaining flexibility and preventing injury. Hold each stretch for up to 30 seconds and repeat 2-3 times:
1. Couch stretch
The couch stretch targets the hip flexors and quadriceps, which are essential for knee stability and reducing strain on the joint. Stretching these muscles improves flexibility and helps alleviate tension that can pull on the knees.
How to do it
Kneel on the floor with one knee close to a wall or couch, placing the shin of the back leg against the wall or couch.
Step the opposite foot forward into a lunge position.
Keep your torso upright and gently push your hips forward to feel a stretch in the front of the back leg.
2. Pigeon stretch
The pigeon stretch opens the hips and stretches the glutes and piriformis deep within the buttocks, which can help reduce tension in the knees caused by tightness in these areas.
How to do it
Start in a plank position and bring one knee forward, placing it behind your hands with the shin angled across your body.
Extend the opposite leg straight back, keeping your hips square to the floor.
Lower your torso toward the ground for a deeper stretch.
3. Adductor mobiliser
This stretch targets the inner thigh muscles (adductors), which play a key role in stabilising the knees during movement. Stretching these muscles can improve flexibility and reduce strain on the knee joint.
How to do it
Position yourself on all fours and take one foot out to your side.
Keeping the long leg straight, start to sit back into the stretch.
When you feel a good stretch in your inner thigh, pause and hold.
FAQs
How should I look after my knee if I have an injury?
If you have a knee injury, follow these guidelines:
Apply the RICE principle (Rest, Ice, Compression, Elevation)
Avoid high-impact activities
Consult a healthcare professional before starting exercises
Use NSAIDs (non-steroidal anti-inflammatory drugs) or paracetamol for pain management as recommended
Modify activities to avoid aggravating the injury
Consider physical therapy for proper guidance and rehabilitation
Does strengthening knees help with knee pain?
Yes, research consistently shows that strengthening exercises can significantly reduce knee pain and improve function. Strong muscles around the knee provide better joint support, reducing stress on the joint structures.
Just remember to start slow and progress gradually with any exercise programme. The key to successful knee strengthening is consistency and proper form, rather than intensity or speed of progression.