Strong knees are vital for more than just sports. Whether you’re walking, climbing stairs, or recovering from an injury, knee strength plays a crucial role in stability, function, and long-term joint health.
This guide, built on the principles of biokinetics, walks you through the best knee strengthening exercises—backed by movement science and tailored for real people, not just elite athletes.
Why Knee Strength Matters
The knee is a load-bearing joint that relies on surrounding muscles—particularly the quads, hamstrings, glutes, and calves—for support and shock absorption.
Improving knee strength helps:
- Reduce the risk of injuries (like ACL tears or patellofemoral pain)
- Improve balance and control during daily movement
- Support post-surgical rehab and return-to-sport outcomes
- Prevent joint degeneration or compensations over time
Whether you’re recovering from an injury or simply aiming to move better, strong knees are foundational to your physical wellbeing.
How a Biokineticist Approaches Knee Strengthening
Biokineticists don’t just prescribe exercises—they assess how you move, identify weaknesses or imbalances, and guide you through progressive loading safely.
Key principles include:
- Personalisation: Not all knees need the same approach—your history, goals, and mobility matter.
- Progressive loading: We start where you are and gradually increase intensity over time.
- Functional focus: Exercises mimic real-life movements, not just isolated joint action.
📝 Always assess before prescribing. If you’re experiencing knee pain, see when to consult a biokineticist for knee pain.
Top 6 Exercises for Stronger Knees
These exercises are safe, effective, and commonly used in biokinetics programmes to build stability, control, and strength around the knee.
1. Banded Lateral Walks
What it targets:
Glute medius and hip stabilisers – essential for controlling knee alignment, especially during single-leg movements.
How to do it:
- Place a resistance band around your ankles or just above your knees.
- Lower into a quarter squat (hips back, knees soft).
- Step sideways with control, keeping tension in the band.
- Move 10–15 steps in one direction, then return.
Common mistakes:
- Standing too tall
- Letting knees collapse inward
- Losing band tension
Progress it by:
- Using a stronger band
- Increasing squat depth
- Holding a weight
2. Glute Bridge
What it targets:
Glutes and hamstrings – key muscles that offload strain from the knees.
How to do it:
- Lie on your back, knees bent, feet flat and hip-width apart.
- Engage your core, press through your heels, and lift your hips.
- Pause and squeeze your glutes at the top.
- Lower with control. Repeat 10–15 reps.
Common mistakes:
- Arching the lower back
- Pushing through toes instead of heels
- Dropping too fast
Progress it by:
- Lifting one leg (single-leg bridge)
- Elevating your feet
- Adding a band around your thighs
3. Step Ups and Downs
What it targets:
Quadriceps, glutes, and calves – great for knee tracking and building functional strength.
How to do it:
- Stand in front of a low step or box (height depending on ability).
- Step up with one leg, pressing through the heel to lift yourself.
- Step down with control, maintaining upright posture.
- Repeat 8–12 reps per leg.
Common mistakes:
- Pushing off the back leg
- Letting the knee collapse inward
- Using a box that’s too high too soon
Progress it by:
- Holding dumbbells
- Increasing box height
- Slowing the tempo
4. Bulgarian Split Squats
What it targets:
Quads, hamstrings, and glutes – excellent for single-leg strength and knee stability.
How to do it:
- Stand about a metre in front of a bench, facing away.
- Place one foot behind you on the bench.
- Lower your back knee toward the floor while keeping your front knee in line with your toes.
- Drive up through your front heel. Repeat 8–10 reps per leg.
Common mistakes:
- Front knee travelling too far forward
- Hips shifting side to side
- Losing balance
Progress it by:
- Adding dumbbells
- Slowing the movement
- Increasing range of motion
5. Terminal Knee Extensions (TKEs)
What it targets:
Vastus medialis oblique (VMO) and quad activation – important for regaining control after knee injury or surgery.
How to do it:
- Attach a resistance band to a stable anchor at knee height.
- Loop the band behind one knee and step back to create tension.
- Slightly bend your knee, then straighten it against the band’s pull.
- Repeat 12–15 reps each leg.
Common mistakes:
- Using momentum
- Not fully locking out the knee
- Losing band tension
Progress it by:
- Increasing band resistance
- Adding a balance challenge
- Slowing the extension phase
6. Single-Leg Romanian Deadlifts (RDLs)
What it targets:
Hamstrings, glutes, and proprioception – supports the knee by developing posterior chain control.
How to do it:
- Stand on one leg, holding a light weight or dumbbell in the opposite hand.
- Hinge at the hips, lowering the weight towards the ground while your back leg extends behind you.
- Keep your spine neutral and core engaged.
- Return to standing. Repeat 8–10 reps per leg.
Common mistakes:
- Rounding the back
- Rotating the hips
- Locking the knee
Progress it by:
- Adding more weight
- Slowing the tempo
- Performing barefoot for more proprioceptive feedback.
When to Start These Exercises
You can use these exercises:
- Post-surgery (with professional guidance): Why rest alone isn’t enough after surgery
- After completing an ACL protocol: ACL rehab timeline
- As a general strength and prevention routine
👉 Disclaimer: If you’re currently experiencing knee pain or instability, consult a biokineticist before starting these movements.
Mistakes to Avoid While Strengthening Your Knees
Even with the best exercises, progress can stall (or reverse) if you’re making these common errors:
- Doing too much too soon: Start with basic movements and progress gradually.
- Skipping single-leg work: Bilateral exercises alone don’t build enough knee control.
- Ignoring hip and glute involvement: These stabilise the knee during movement.
- Not using full range of motion: Partial reps don’t develop joint capacity properly.
Want a Personalised Knee Strength Plan?
Every knee is different. Whether you’re an athlete, desk worker, or recovering from surgery, biokinetics offers individualised, science-based support to help you move stronger and pain-free.
🗓️ Book a knee strength assessment and get a plan tailored to your goals.
FAQs
What are the best exercises to strengthen knees at home?
Wall sits, glute bridges, lateral band walks, and step-downs are safe and effective options you can do at home with minimal equipment.
Can these exercises help with knee pain?
Yes—if the pain is due to weakness or poor movement patterns, strengthening can reduce discomfort. Always consult a professional before starting a programme if you have pain.
How often should I do these knee exercises?
2–3 times per week is ideal for general strengthening. If you’re in rehab, your biokineticist may recommend more frequent sessions with adjusted intensity.