As a personal trainer, many clients come to me with knee issues, looking for the best exercises to strengthen them. Strong knees are essential for preventing injuries and supporting you in everyday movements like walking, bending, climbing and standing.
I saw this four-move knee-strengthening workout by mobility coach Anthony Green and I love its simplicity. You can do these bodyweight moves anywhere, without any equipment. Incorporate them into your regular fitness routine—and if you’d like more variety, I’ve added six other knee-friendly movements to try.
Always consult your doctor or physiotherapist before starting new exercises, especially if you have an existing knee injury, severe pain or prolonged discomfort.
How to do Green’s knee-stability exercises
Aim for eight to 10 repetitions of each exercise demonstrated above and complete three rounds.
Six more knee-strengthening exercises
You can mix and match Green’s exercises with the following moves to create your own comprehensive knee-strengthening routine.
Step up
The step-up can make climbing stairs and stepping over obstacles easier.
Sets: 3 Reps: 8-10 on each side
- Start with one foot on an elevated stable surface, such as a step.
- Press through the elevated foot to lift your body and bring your back foot onto the step.
- With control, return to the start.
- Complete the repetitions, then switch sides.
Reverse lunge
If a forward lunge strains your knees, try a reverse lunge as most people find it gentler on the joints.
Sets: 3 Reps: 8-10 on each side
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Step back with one leg, lowering the back knee toward the floor and keeping the chest upright.
- Push through the front foot to return to the start position.
- Complete the repetitions, then switch sides.
Glute bridge
The glute bridge activates the big muscles in your buttocks, creating hip stability and proper leg alignment during movement. This supports knee health and helps to prevent pain.
Sets: 3 Reps: 8-10
- Lie on your back with your knees bent and feet on the ground, close to your buttocks.
- Lift your hips by pressing through your heels, forming a straight line with your body from knees to shoulders.
- Pause at the top, then slowly lower your hips back to the starting position. Make sure you engage your core to avoid over-arching your back.
Wall sit
The wall sit engages and strengthens the muscles around the knee joint (mainly the quads, the big muscles in the front of your thighs) to support stability and better knee function.
Sets: 3 Time: 20-60 secs
- Lean back against a wall and lower yourself until your thighs are parallel to the floor, with knees at a right angle.
- Hold this position, keeping your hands back against the wall or crossed at your chest.
- Squeeze your core and butt muscles to maintain the hold. Hold for as long as comfortable without losing form.
Squat
Squats strengthen the quads, hamstrings and glutes, which support the knees.
Sets: 3 Reps: 8-10
- Stand with feet roughly shoulder-width apart.
- Engage your core, push your hips back and lower yourself as if sitting on a chair, keeping your chest up and shoulders back.
- When your thighs are roughly parallel with the ground, push through your heels and squeeze your glutes to return to standing.
Sitting leg extension
This move strengthens the quads to stabilize and support the knees and relieve joint pressure.
Sets: 3 Reps: 8-10 on each side
- Sit in a chair with feet on the floor.
- Slowly raise one leg until fully extended.
- Hold for a few seconds, then lower it.
- Complete the repetitions, then switch sides.
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