Enjoy the movements you love (like running!) and prevent knee pain by adding these exercises to your workout routine. These knee-strengthening exercises can be done at home with minimal equipment and are the best way to let you continue to do the activities you love.
Knee pain is a common issue for moms who love running, jumping, or just want to start on their fitness journey.
And though weak glutes are one cause of knee pain, like most body-related things, there's never just one solution.
As females, we're actually more prone to knee joint pain than males. This is mainly due to our hip structure and overall strength.
Our knees tend to collapse or cave inward (valgus collapse) during simple movements like squats, jumping, running, or even on the stairs.
The repetition of this collapse is one of the reasons that our knees hurt. Other causes can be;
- previous injury
- tight thigh muscles
- poor mobility
- muscle inactivity
Which means that to fix knee pain and reduce injury risk, we need to look at both mobility through the hips and ankles as well as a strong base through the glutes, hamstrings, and the adductors. Here are some great follow-along mobility workouts for the hips.
Do Weak Glutes Cause Knee Pain?
This can definitely be one of the causes of knee pain. When the glutes are weak or tight they tend not to do their job to support us.
Learn how to engage the glutes as well as how to strengthen weak glutes in just a few minutes each day.
That said, the glutes can't do their job if they can't get a full range of motion. So, while learning how to train glutes is important, specifically gluteus minimus exercises as they act as a stabilizer, you need to focus on the supporting muscles as well (hamstrings and adductors).
Quick Tip For Knee Exercises
Most people go about this the wrong way and opt for only one quadricep-based exercise which is done in one range of motion: extension.
Performing hundreds of leg extensions isn't the best way to improve strength and function.
What you want to do instead is target the muscles surrounding the knee, the ones that hold it in place. You also want to ensure your basic movement mechanics are technically sound.
Exercises To Prevent Knee Injuries
The knee rehab exercises below help to build strength and in the muscles that hold the knees in place. And though it's out of the scope of this blog post, another area to look into if you're experiencing knee pain is to ensure your quads and calves are not excessively tight.
A great way to do this is to make foam rolling a priority especially if you're new to running (learn more beginner running tips!).
Use these knee exercises a few times per week as a mini circuit or work them into your warm ups (here's a great pre-run warm up that includes a few rehab drills!).
Exercise #1 Banded Glute Bridges
A classic exercise for the gluteus maximus, bridges are the best thing you can do for your glutes!
To perform a glute bridge:
- Lying on your back, bring your heels close to your bum and keep the knees bent. Feet shoulder-width apart roughly.
- Push through your heels and lift your hips by squeezing the glutes. Do not excessively arch the lower back.
- Pause at the top for maximum glute squeeze before releasing the tension and bring the hips back to the starting position.
Perform anywhere from 8-30 repetitions depending on your training goals. The glute bridge also comes with a handful of variations you can use to progress your training.
Here are 15 glute bridge variations you can use to progress your bridges.
Exercise #2 Clamshells
Remember those old-school workout videos of ladies in sweatbands laying on their sides doing clams and abductions? Well, it turns out they had something going for them! Clamshells are a glute isolation exercise and just one of the amazing knee strengthening exercises at home.
Our hips play a crucial role in the way we walk, squat, and run so it only makes sense to have strong ones. Clamshells help boost the function of the hips and glutes creating more stability.
This stability better provides you the ability to keep your knee in place during movement.
- Lay on your right side with your knees in a bent position and one leg stacked upon the other.
- Keeping the hips facing forward and the ankles together, open up the left leg against the band.
- Pause briefly and return the left leg back to the starting position on the top of the right leg.
Perform 12-25 repetitions per leg and know that you can add a mini band above or below your knees to make it more challenging.
Exercise #3 Stability Ball Squeezes
This exercise targets the inner thigh muscles- the adductors. While most people make the mistake of thinking that the adductors are pulling the knee in allowing it to cave in (which is partially true) the balance between push and pull is underestimated.
When the adductors are tight or dysfunctional they will almost always win in a battle with the hips and thus cause instability through the pelvis and knees.Learning to both contract and relax is key to the adductors functioning optimally.
- Lay on your back with the legs extended straight in the air.
- Place a swiss ball between the legs and make sure the abdominal muscles are engaged in a posterior pelvic tilt (like in a deadbug position).
- Holding the abdominal engagement, squeeze the inner thighs into the swiss ball for a count of five seconds and then release.
Perform 6-10 repetitions and know that you can do this exercise with a yoga block in place of the ball.
A quick note on adductors:
The other part of training inner thighs is to stretch the adductors. Yup, you read that right. Your inner thighs do like to stay tight and contracted.
If you're going to keep an even balance between push and pull (hips versus inner thigh) you'll need to spend some time stretching the inner thighs. Froggy rocks are a great way to do this.
Exercise #4 Single Leg Towel Slides
It's a very small movement and hits the hamstring muscles (it's also a movement that helps heal diastasis recti!).
The hamstrings are another piece of the puzzle when it comes to knee strengthening exercises at home and knee stability.
Your body must function as a whole to prevent pain and that's where hamstrings come in. Hamstrings normally assist the glutes, however, when neither is strong enough to do the task their often overloaded.
Strengthening and learning how to activate the hamstrings helps keep the knee in proper alignment. Once you can do single-leg towel slides either from a chair or lying prone on the floor, try moving up to double leg ones with the hips raised.
- Lay on your back and place a washcloth (or use socks) under one heel
- One knee should be bent and the other out straight, keep the hip bones squared to the ceiling
- Create tension in the deep abdominals by lifting your pelvic floor "up and in" and using a minor pelvic tilt when you exhale
- At the same time, use that tension to pull the straight leg back towards your hips
- Keep the hips stable as you release the leg back out
Perform 6-12 repetitions on each leg. Complete all repetitions on the left leg before moving on to the right.
Exercise #5 Adductor Slides
Another one for the adductors these slides are the perfect balance between strength and mobility.
Use socks on hardwood, core sliders, or paper plates on carpet to perform the exercise and know that you may need some support like a bench or couch to hold on to.
- Come into a half kneeling position with one leg out straight to the side.
- Slowly slide the heel away from your body making sure your legs are engaged and the knee is pointing up.
- Pause when you feel a deep stretch.
- Work to contract the inner thigh to pull your leg back to the starting position.
Perform 8-10 repetitions per side.
Exercise #6: Sumo Walks
A knee stabilizer if there ever was one! This is a classic glute exercise that every runner and moms should have in their workout program. You do need a mini band for it.
- Standing upright you can place the band around the top of the knees, below the knees or over the shoelaces for different tensions.
- Hinge forward slightly keeping your weight pushed backward and a flat back. Stand on your right foot as you move the left leg sideways using your glutes to push against the band.
- Step down and continue this process one way before completing the same motion on the other side.
How To Use These Exercises To Prevent Knee Injuries
These exercises are all low impact and can be done multiple times (3-4) per week. Strive for roughly 8-25 repetitions of the exercises and 2-3 sets.
So, a mini workout for pain relief could look like:
- Glute bridges 2x20
- Clams 2x20
- Squeezes 2x12
- Slides 2x12
Or, you could perform all the exercises as a circuit (one after the other) rest, and repeat again.
Or give this simple drill for knee stability a go a few times per week!
Note that you will have some muscle soreness the first couple of times you perform the exercises. That's normal. However, the goal isn't to cripple your legs. Work slowly and take rests.
Stronger glutes = less back pain, better posture, more power.
This no-gym workout plan builds serious strength in just minutes a day.
Frequently Asked Questions About Knee Pain
Strengthening the knee joint requires a multi-level approach and not just one exercise. Take a look at the muscles surrounding the knees like the quadriceps, hamstrings, glutes, and adductors, and make sure they are both strong and can be taken through a full range of motion.
Exercise is just one component of fixing knee pain, but it does help! It may seem wrong to exercise with an area of the body that's in pain, but with the right exercises, mobility drills, and help from other treatments like osteopathy, knee pain can definitely be fixed.
More Fitness Tips To Keep You Strong
- The best bodyweight exercises to do at home
- Common causes of back pain in females
- Upper back exercises
- Thoracic spine exercises
- Fitness tips
Remember: Strong Quadriceps Are Not The Answer
Most people think that we need to focus on quadriceps engagement when it comes to the knees. However, our quads are only one piece of the puzzle.
In order to truly help your knees and reduce the pain you need to look at the whole structure that keeps them and your pelvis stable.
Don't forget to pin these Knee Pain Exercises!
Luci says
I'm going to save this so I can look at this later to do it.
fitasamamabear says
Hope you enjoy them!
Ashish says
I'm a Doctor of Physical Therapy and one of the most important things about strengthening the knee is to strengthen the hip. Most of these exercises are hip exercises. Thank you for your competent information! You won't believe how much bad information is out there.
fitasamamabear says
I think this is the nicest comment I've ever gotten- thanks! I'm a crazy person about strengthening the hips/glutes because they're so overlooked. Regarding the knee, most people try to improve it with knee flexion and you're right, there are much better ways. Thanks for dropping by!
Chastity says
Thanks for sharing this, I have RA and always need to work on these parts of the body. It's is important to have a active excercise lifestyle. Thanks for including the video feature as well ?
fitasamamabear says
Thanks Chastity- I hope the video helps! I think have an active lifestyle versus dreading a "workout" is super important- the little things go a long way especially with RA!
Stephanie says
So far I haven't had problems with my knees, even after having two kids. But I'm going to start working these into my workout routines to keep them from having troubles!
fitasamamabear says
That's awesome that you haven't had any issues! These exercises also make great pre-hab warm up drills to get the smaller muscles firing 🙂
Shell says
I've been having minor trouble with my knees... maybe these exercises will help! 🙂
fitasamamabear says
Lots of people struggle with knees because the stabilizers aren't activating properly. Give them a try and let me know!
Jos says
Ooh, can't wait to try these! I finally got a stability ball and have been wondering how to use it, lol!
fitasamamabear says
Oh stability balls can be so awesome! Hamstring curls are also fun 😉
Kat Centeno says
Oh, the cutie pie following your exercise is adorable! I hope I can remember these exercises for my knees. Whenever I workout, I always skip the squats and lunges because I easily feel tired around the knees.
fitasamamabear says
Haha she definitely likes to participate! Knees are tricky, in order to perform the basics (squats & lunges) they actually need a decent amount of stability to do so- try the exercises for a bit and see if they can help you out!
Suzanne Spiegoski says
All great workouts to build knee strength! Thanks for sharing 🙂
fitasamamabear says
Thanks Suzanne!
Courtney says
Stability balls are the perfect workout partner! I love coming across new exercises to try. Definitely putting these on my list!
fitasamamabear says
They're super versatile and an awesome thing to keep at home!
Amber says
I need to try these! My knee has been sore since I took a hard fall a few weeks ago
fitasamamabear says
Oi- I hope you're okay!
Priyadarshini Rajendran says
Absolutely right time for me to see this article. My knees will get relief now.
fitasamamabear says
I hope the exercises help!
GiGi Eats says
I love stability balls - they make me work muscles I did not even knew existed. I also love doing ASS raises (lol) - that are weighted! Works my booty soooo much!
fitasamamabear says
Haha I love that you call them ASS raises 😀