Can you strengthen your knees even though they aren’t a muscle? As a personal trainer, I have worked with many clients with bad knees, and we have always found that strengthening the muscles around the knees can help provide support and ease discomfort. So while you can’t technically train your knees, you can still provide additional stability for the joint.
Whether you are starting to develop knee issues or are simply being proactive, keep reading to discover the seven best knee workouts to include in your routine. Let’s dive in!
7 best knee workouts to strengthen muscles around the joint
Bodyweight squats
Instructions:
- Stand with your feet hip-width apart.
- Keep your chest up and core engaged.
- Lower your hips back and down as if sitting in a chair, keeping your knees behind your toes.
- Pause briefly at the bottom, then push through your heels to return to standing.
Recommended sets and reps: 3–4 sets of 12–15 reps
Step-ups
Instructions:
- Stand in front of a sturdy platform or bench.
- Place your right foot firmly on the platform.
- Drive through your heel to lift your body up, bringing the left foot to meet the right.
- Step back down with control and repeat on the other leg.
Recommended sets and reps: 3 sets of 10–12 reps per leg
Glute bridges
Instructions:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your arms at your sides for stability.
- Engage your glutes and lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees.
- Lower slowly back to the floor.
Recommended sets and reps: 3–4 sets of 15 reps
Hamstring curls
Instructions:
- Lie face down on the floor with a dumbbell between your feet or place your heels on a stability ball.
- Keep your hips down and core engaged.
- Bend your knees to pull your heels toward your glutes.
- Slowly extend your legs back to the starting position.
Recommended sets and reps: 3 sets of 12–15 reps
Lateral band walks
Instructions:
- Place a resistance band above your knees or around your ankles.
- Slightly bend your knees and push your hips back into a partial squat.
- Step sideways with your right foot, then bring your left foot to meet it.
- Continue stepping in one direction, then reverse.
Recommended sets and reps: 3 sets of 20 steps each direction
Calf raises
Instructions:
- Stand on the edge of a step with your heels hanging off.
- Keep your core engaged and knees slightly bent.
- Push through the balls of your feet to lift your heels as high as possible.
- Lower slowly below the step level and repeat.
Recommended sets and reps: 3–4 sets of 15–20 reps
Single-leg deadlifts
Instructions:
- Stand on your right leg with a slight bend in the knee.
- Hinge at the hips, extending your left leg behind you while lowering your torso toward the floor.
- Keep your back straight and core engaged throughout the movement.
- Return to the starting position and repeat on the other leg.
Recommended sets and reps: 3 sets of 10 reps per leg
How to incorporate knee workouts into your routine
Knee-strengthening exercises are most effective when performed two to three times per week. They can be integrated at the end of your lower-body training days or on separate mobility-focused sessions. Start with bodyweight versions and gradually add resistance as your strength improves.
Pair knee workouts with flexibility and mobility drills for hamstrings, quads, calves, and hip flexors. Warm up before exercises with light cardio or dynamic movements, and cool down with stretching afterward. You also want to track your progress by gradually increasing the number of reps, sets, or resistance over time. If you combine consistent strength work with proper form and recovery, this helps maintain healthy knees while reducing the likelihood of injury during running, jumping, or lifting activities.
Why are knees prone to injury?
The knee is one of the most complex and heavily used joints in the body, making it susceptible to injury. It relies on bones, ligaments, tendons, and muscles to function properly, but it lacks inherent stability compared to other joints. Activities like running, jumping, squatting, or sudden directional changes place high stress on the knee, increasing the risk of strains, tears, or overuse injuries.
One study shared that “An estimated 6,664,324 knee injuries presented to U.S. EDs from 1999 through 2008, for a rate of 2.29 knee injuries per 1,000 population. The most common diagnoses were strains and sprains (42.1%), [and] the most common general product categories causing injury were sports and recreation (49.3%).”
Weak muscles surrounding the knee—particularly the quadriceps, hamstrings, glutes, and calves—further contribute to instability. Poor movement patterns, imbalances, or tightness in these muscles can shift stress onto the joint, leading to pain or injury over time.
Proper strength training, mobility work, and functional movement patterns help protect the knee, improve alignment, and reduce injury risk. Understanding why knees are vulnerable is the first step toward designing a preventive program that keeps you active and pain-free.
Tips for maintaining healthy, strong knees
- Warm up properly before exercise to prepare joints and muscles.
- Strengthen surrounding muscles, especially quads, hamstrings, glutes, and calves.
- Maintain mobility with stretching and foam rolling.
- Avoid sudden increases in volume or intensity.
- Use proper form in all lower-body movements.
- Incorporate low-impact cardio to reduce joint stress.
- Listen to your body and rest if you feel pain or discomfort.
- Consider supportive footwear during high-impact activities.
Frequently asked questions
What is the #1 mistake for bad knees?
The #1 mistake for bad knees is neglecting the muscles that support the joint. Weak quadriceps, hamstrings, glutes, and calves place additional stress on ligaments and cartilage, thereby increasing the risk of injury. Strengthening these muscles, maintaining proper form, and practicing mobility exercises are essential for protecting knee health and preventing pain.
What type of exercise is best for the knees?
The best exercises for knee health are low-impact, strength-focused movements that build the muscles supporting the joint. Squats, lunges, step-ups, glute bridges, and resistance-band exercises improve stability and alignment. Low-impact cardio like swimming, cycling, and walking reduces joint stress while maintaining cardiovascular fitness and knee mobility.
How can I rebuild joint cartilage?
Rebuilding joint cartilage is challenging, as its regenerative capacity is very limited, but you can support joint health through strength training, low-impact exercise, and proper nutrition. Focus on exercises that load joints safely, like cycling or swimming, and include collagen-rich foods or supplements.
