A trainer says these exercises are a "non-negotiable" if you want strong, healthy knees

The knees endure significant wear and tear through daily activities like walking, running and climbing the stairs. That’s why it’s essential to dedicate some TLC to these lower-body joints. One of the best ways to do this is by mobilizing and strengthening them with regular workouts.

Personal training duo Milad and Ryan, founders of Tailored Fit PT, recently shared a simple routine designed to do just that. According to them, these exercises are a "non-negotiable" if you want healthy knees that can squat, run and jump without pain.

How to do Tailored Fit PT's knee mobility routine

There are three moves in the routine:

• Couch stretch
• Wall sit
• Long-lever Copenhagen planks

To do these exercises, you'll need a few simple items: something to lean against, like a bench or your couch, some space against a wall and something to support your knees, like a foam block or cushion. You might also want to add weight to the wall sit exercise for more of a challenge.

Milad and Ryan recommend doing three sets of each movement, holding each for 45 seconds. Watch the video above to see how to perform each movement safely.

The benefits of knee strength and mobility exercises

The exercises in this routine will strengthen and mobilize the knee joints and target the surrounding muscles too. This can help to prevent injury, support your knee joints and gradually minimize pain or weakness over time.

Improving knee stability is crucial as you age as it reduces the risk of falls and enhances balance, making everyday tasks easier. These exercises can also aid in recovery following an injury. However, if you are currently injured or in recovery, consult a health professional before trying them.

You could do this routine by itself or you could add it to a longer session, like this beginner's bodyweight workout. You might also want to team it with some flexibility stretches, which will keep you feeling supple after a long day at the desk.