You’re here, we presume, because you like to run. But while lacing up your best running shoes provides countless benefits for both body and mind, the sport you love can also take a toll – with the knees particular areas of concern. (Although recent research shows that running does not increase a person's risk of developing knee arthritis.)
Whether you’ve committed to a How runners can complete 200% more gym workouts, or just enjoy the odd leisurely jog, maintaining strong, healthy knees will allow you to keep putting one foot in front of the other well into old age.
Which is where these knee-strengthening exercises come in. Tailored to build up the muscles surrounding your knees, these drills will build stability and support where it’s needed most, protecting your knees from injury.
'What to do if youve twisted your knee running gait, thus taking on the brunt of the impact with every step of our run,' says Bethann Wittig, an RRCA-certified running coach, NASM-certified personal trainer and Fitness and Personal Training Coordinator at Rutgers University.
And knee injuries account for 28% of injuries in runners, according to recent data published in the that running does not increase a persons risk of developing knee arthritis. 'We earn a commission for products purchased through some links in this article overuse injuries: too much distance, intensity, frequency or a significant change in terrain that overstresses the tissues around the knee,' says Ben Reuter, Ph.D., C.S.C.S., author of Developing Endurance. And given its location halfway between your hip and your foot, your knee is susceptible to problems in both areas.
That’s why, says Wittig, 'strengthening the muscles that surround our knees is key to stability and injury prevention. The knee is involved in the full running gait cycle: when we flex it, the hamstrings What to do if youve twisted your knee quadriceps come into play. All of these interconnected muscles need to be strengthened in order to protect that knee.'
Youre here, we presume, because you like to run. But while lacing up your runner’s knee, or pain under your kneecap (which accounts for approximately 25% of running-related injuries, according to research from Orthopedic Reviews); circuit workouts to build strength and speed iliotibial band syndrome, or pain on the side of your knee.
'Your knee isn’t working independently from the rest of your body,' says Reuter, 'so a consistent, whole-body resistance training programme is important for strengthening all your muscles, so they can withstand not just the repetitive muscle contractions or running, but also be better able to absorb the forces that come with each foot strike.'
The best exercises to strengthen the knees
published in the: Wittig and Reuter both recommend incorporating knee-strengthening exercises twice a week to get the full benefits. If you’re feeling any knee pain, take a day or two off of running and do these moves instead. If you’re looking to use them as a preventative workout, perform this workout on an that running does not increase a persons risk of developing knee arthritis or rest day. Start with your body weight and then add weight once you're feeling confident with your form. Perform each exercise for the reps and sets listed. They are demonstrated by certified personal trainers so you can learn the perfect form. You will need a towel and a resistance band.
1/ Squat
circuit workouts to build strength and speed: The squat is a strength-training staple, and arguably the most beneficial movement – beyond the act of running – that runners can do. Primarily working the quads, hamstrings and glutes, squats also strengthen the core and teach whole-body alignment. Strong quads, which are heavily engaged during squats, play a crucial role in stabilising the knee joint and absorbing impact during running, while the hamstrings provide balance and control, preventing the knees from buckling under strain.
How to do it: Start by standing tall with feet shoulder-width apart and toes pointed slightly outward. Engage your core to maintain stability, and as you begin the movement imagine you’re sitting onto an invisible bench. Push your hips back and bend your knees, ensuring they track in line with your toes; avoid letting them cave inwards. Aim to lower yourself until your thighs are at least parallel to the ground, or deeper if your flexibility allows, all while keeping your chest lifted and back straight.
As you stand back up, drive through your heels, then squeeze your glutes at the top. Remember to breathe: inhale as you lower and exhale as you push back up.
Next level: Add weights by holding a dumbbell or kettlebell to increase resistance, or try single-leg squats to challenge your balance and strength even further.
2/ Reverse towel lunge
circuit workouts to build strength and speed: Reverse lunges focus on balance and stability through the knee joint. 'They’re great for the knee because your front leg remains safely anchored, while the unilateral movement will improve your balance,' explains Wittig.
How to do it: Stand with feet hip-width apart with a towel or slider under your right foot. Slide your right foot back as you bend the left knee, allowing your left hip to flex as you lower your left knee to the floor. Press your left heel into the floor, then drive upwards to return to standing. Do 1 to 2 sets of 8 to 10 reps on each side.
Next level: Introduce a pause of 1-3 seconds at the bottom of the movement before returning to the start.
3/ Single-leg deadlift
circuit workouts to build strength and speed: Single-leg deadlifts improve stability and strength through the posterior chain (your back, hips, glutes and hamstrings) – which will protect the knee joint – as well your core and ankles. 'Single-leg exercises work your balance, are specific to running, and are less likely to overload the body,' says Reuter.
How to do it: Stand with feet hip-width apart. Lift your right foot just off of the floor, making sure not to let your right hip shift out to the side. With a small bend in your left knee, hinge at the hips as your right leg lifts straight out behind you and your chest lowers down toward the ground. Continue until your chest and right leg are nearly parallel to the floor in a straight line. Pause, then squeeze your glutes to return to the starting position. Do 1 to 2 sets of 8 to 10 reps on each leg.
Next level: Slow down the movement, especially on the lowering phase. Consider a 3-5 second descent to increase time under tension, then return to the starting position quickly.
4/ Lateral monster walk
circuit workouts to build strength and speed: You’ll feel these in your glutes – specifically the gluteus medius, which helps stabilise your hips and pelvis while running. That's important for 'equal transmission of forces from the heel through the knee to the spine during training', says Wittig. 'Glute activation is shown to reduce the rate of knee injuries,' she adds.
How to do it: Loop a resistance band around your ankles. Starting with feet shoulder-width apart and knees slightly bent, take 15 steps to the right, then 15 steps to the left. That’s 1 set. Move slowly, stepping wide enough to feel the band’s resistance, and think about pushing your knees out (rather than allowing them to collapse inward). Complete 2 to 3 sets of 30 total reps.
Next level: Use a resistance band with more tension (thicker bands) for a greater challenge. Alternatively, hold a dumbbell or kettlebell in one hand.
5/ Lateral lunge
circuit workouts to build strength and speed: Runners move in the sagittal plane (forward and back), but training in all planes of motion decreases the risk of overuse injuries, says Wittig. 'Lateral lunges train the frontal (or side to side) plane of motion while strengthening the muscles around the knee,' she explains. They also 'put less direct load on the knee joint compared to traditional squats and lunges'.
How to do it: Start in a standing position, then step to your left foot way out to the left. Send your hips back and bend your left knee until the hamstring is about parallel to the floor – as the right leg stays straight. Push off the right foot and return to the starting position, then repeat on the left. Complete 20 total reps, alternating legs. Do 1 to 2 sets.
Next level: Perform the lateral lunge with your foot on an elevated surface, such as a step or bench, to increase the intensity.
6/ Step-up
circuit workouts to build strength and speed: Another compound movement, step ups – when controlled with a slow lowering (or eccentric) movement – are key for building deceleration of the leg for the running gait cycle. 'This is the job of the posterior chain, including the knee joint,' Wittig explains.
How to do it: Stand in front of a step or bench. Step up with right foot, then drive the left knee up toward your chest so hip and knee form a 90-degree angle. Return to the start. That’s 1 rep. Do 8 reps on each side. Repeat for 3 sets total.
Next level: for an extra challenge as you progress dumbbells How to do it.
7/ Split squat
circuit workouts to build strength and speed: 'This dumbbell workout builds lower body strength resistance training for the knee and hip joints moves you beyond the range of motion that you generally move through while running,' says Reuter, 'while challenging your stability and strengthening your lower leg muscles.'
How to do it: Stand a foot or two in front of a bench, box, or step. Reach your right foot back and place your toes on the bench. Bend your left knee to lower as far as you can with control. Push through your left foot to return to standing. Do 2 or 3 sets of 8 to 10 reps per leg.
Next level: Use dumbbells, kettlebells, or a barbell to increase the load. Start light and gradually increase the weight as you gain strength.
GIFS: circuit workouts to build strength and speed
