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Best 5 knee strengthening exercises – from your Manchester osteopaths

Top knee strengthening exercises for people of all ages and abilities. Start simple and build from there.

Knee pain is a common problem we see in clinic – it can have a big impact on your daily life, ability to do things with the kids, it your interrupts training and can even disrupt sleep.

There are many reasons for knee pain; from sport injuries, muscle pain, ligament / cartilage problems to arthritis.  It’s important to get a professional assessment, diagnosis and bespoke plan for your recovery.

Did you know osteopaths treat knees ( not just backs)? Book a consultation today, get a through assessment, diagnosis and feel reassured that your taking all the right steps.

 

There are some simple steps you can take at home to build strength and prevent injuries in the first place.

 

knee strengthening exercises

 

 

Knee strengthening exercises – Where to start?

Try these top 5 exercises for improving knee strength and stability.  Each exercise has basic to more advanced levels.

Start basic and work up at your own pace. Remember good technique and taking it slow and steady will always get better results than rushing and pushing too hard too soon.

 

 

 

1) Sit to stand – back to basics. Make sure you can do this first before progressing to the other exercises.

Sit to Stand Shoulder with Arms in Elevation – YouTube

Progress to single leg

Watch points – keep the centre of your knee cap over your second and third toes – don’t let your knee drop inwards.

 

 

 

2) Squats –  are such important knee strengthening exercises.  Also great for your glutes and low back strength.

knee strengthening exercises

Quarter wall squat – YouTube

Half wall squat – YouTube

Sumo half squat – YouTube

Sit-down Chair Squat – YouTube

How to do a Squat – YouTube

Build to single leg squats (excluding sumo version), knee strengthening exercises  – only when feel strong enough and stable enough.

IMPORTANT Watch points:

  • hinge through your groin
  • keep the centre of your knee cap over your 2nd and 3rd toes – don’t let your knee drop inwards. If you struggle with this, use a stretch band around your thighs – to focus pushing out as you squat down (see links below)
  • keep your weight back in your heels
  • Squeeze your bum when coming back up out of your squat.

 

Wall Squat with Band Exercise – YouTube

Sit-down squat with band – YouTube

Squat with Band – YouTube

 

 

 

3) Lunges – this starts to make your knee strengthening exercises more dynamic and functional

knee strengthening exercises

How to do a Half Lunge – YouTube

How to do a Lunge – YouTube

How to do a Low Lunge – YouTube

How to do a Walking lunge – YouTube

Walking backward lunge with dumbbell – YouTube

Walking backward lunge with dumbbell – YouTube

 

 

 

 

4) Step ups / box jumps

How to do a Box Step front – YouTube

How to do a box step side – YouTube

How to do a Box jump – YouTube

How to do a Box jump lateral – YouTube

 

 

 

5) Stability – stability and balance are important for preventing injury and keeping your body and brain in tune with each other.

 

Wobble Cushion Dyna Disc Balance Stand – YouTube

Wobble Cushion Dyna Disc Balance Stand Eyes Shut – YouTube

 

Let us know how you get on.  If you need more specific help and advice then book in with one of our brilliant osteopaths and we’ll will get the root of your knee pain and get you back on track.

 

knee strengthening exercises

More information: 

How osteopaths can help 

Meet the team

Sport Injuries

Joint and muscle pain 

Worried about arthritis?

NHS support