The best examples of strength exercises for knee injury prevention

Real-world examples of strength exercises for knee injury prevention

Let’s start with what you actually came for: real examples of strength exercises for knee injury prevention that you can plug into a warm-up or short home workout. These moves show up again and again in physical therapy, sports performance programs, and research because they hit the muscles that protect the knee from every angle.

Example of a quad-focused exercise: Supported split squat

The quads act like shock absorbers for your knees. When they’re weak, your knees take more of the hit.

A supported split squat is a friendly starting point. Stand in a staggered stance, one foot in front, one behind, and lightly hold a wall or the back of a chair for balance. Bend both knees to lower your body straight down, then press through the front heel to stand back up. Keep your front knee tracking over the middle of your foot, not caving inward.

Why it helps: This is a classic example of a strength exercise for knee injury prevention because it trains the quads, glutes, and hip stabilizers at the same time, in a single-leg pattern that looks a lot like walking, running, and climbing stairs.

Glute strength example: Hip hinge deadlift with dumbbells or backpack

Your glutes and hamstrings control how your knee lines up when you land, cut, or squat. Underpowered hips often mean cranky knees.

Try a hip hinge deadlift using two light dumbbells or even a loaded backpack. Stand with feet hip-width apart, soften your knees, then push your hips back like you’re closing a car door with your butt. Keep your back flat as the weight slides down your thighs, then drive through your heels to stand tall, squeezing your glutes.

This is one of the best examples of strength exercises for knee injury prevention because it teaches your body to load the hips instead of dumping all the force into the knees. Runners, skiers, and court athletes benefit a lot from this pattern.

Hamstring example: Bridge and marching bridge

Hamstrings act as a seat belt for the front of the knee, especially the ACL. Research on ACL injury prevention programs consistently includes hamstring work.

Lie on your back with knees bent and feet flat. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees. Hold for a second, then lower. Once that feels easy, lift your hips and slowly march—lift one foot a few inches, set it down, then switch.

This is a simple, joint-friendly example of a strength exercise for knee injury prevention that teaches your hamstrings and glutes to share the load. It’s especially helpful if you sit a lot during the day.

Calf and Achilles example: Heel raises off a step

The calves help control how your knee and ankle absorb impact. Strong calves can reduce load on the knee with every step.

Stand on the edge of a step, holding a railing or wall for balance, with your heels hanging off. Slowly rise up onto your toes, pause, then lower your heels below the step. Start with both legs, and when that feels strong, try single-leg heel raises.

Among the best examples of strength exercises for knee injury prevention, this one is underrated. Studies on running-related injuries often highlight calf strength as a key protective factor.

Hip stability example: Side-lying leg raises or banded side steps

If your knees cave inward when you squat, land, or run, your hip abductors (outer hip muscles) probably need attention.

For side-lying leg raises, lie on your side, bottom knee bent, top leg straight. Lift the top leg toward the ceiling without rolling your hips back, then lower with control. For a more advanced option, place a mini band around your thighs and take slow side steps in a slight squat.

These are classic examples of strength exercises for knee injury prevention because they teach your hips to keep your knees aligned instead of letting them collapse inward, which is linked with ACL and patellofemoral pain.

Core example: Dead bug for knee-friendly control

Core strength doesn’t just give you abs; it stabilizes your pelvis so your knees aren’t fighting to correct every wobble.

Lie on your back with arms straight up and knees bent to 90 degrees over your hips. Slowly lower your right arm and left leg toward the floor while keeping your low back gently pressed into the ground. Return to the start, then switch sides.

This is a quieter example of a strength exercise for knee injury prevention, but it matters. A stable trunk gives your hips and knees a predictable base to work from, especially during quick changes of direction.

Building a simple routine using examples of strength exercises for knee injury prevention

Now let’s turn those individual moves into something that looks like a real plan.

Think in short, repeatable sessions instead of marathon workouts. Two or three 20-minute sessions per week can make a difference, especially if you’re consistent for 8–12 weeks. That timeline lines up with what many physical therapy and sports medicine programs use for knee-prep blocks.

Here’s how you might organize these examples of strength exercises for knee injury prevention into a basic session:

Start with a short warm-up in place: marching, gentle high-knees, and a few easy bodyweight squats to get blood flowing. Then rotate through moves like supported split squats, hip hinge deadlifts, bridges, heel raises, side-lying leg raises or band walks, and a core drill like dead bugs.

Aim for a moderate effort where the last few reps feel challenging but your form doesn’t fall apart. If you’re new or coming back from pain, it’s fine to start with fewer reps and build up slowly. Pain during the exercise is a cue to back off, shorten the range of motion, or try a regression.

Authoritative organizations like the American Academy of Orthopaedic Surgeons and the National Institutes of Health consistently emphasize progressive strengthening and gradual load increases for joint health and injury prevention. You can browse resources from the NIH here: https://www.niams.nih.gov/health-topics/knee-problems.

Sport-specific examples of strength exercises for knee injury prevention

Different sports stress the knees in different ways. The good news is that the same basic patterns keep showing up as the best examples of strength exercises for knee injury prevention, with small tweaks.

For runners

Runners live in a single-leg world. Every stride is a mini single-leg squat.

Helpful examples include:

• Split squats and step-downs from a low step to train controlled lowering.
• Single-leg bridges to teach the hamstrings and glutes to support each leg individually.
• Calf raises (both straight-knee and slightly bent-knee) to hit both major calf muscles.

A 2023 review in sports medicine literature highlighted that hip and calf strengthening can reduce common running injuries like patellofemoral pain and shin splints. You’ll find similar guidance echoed by organizations like Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/running/art-20045812.

For court and field athletes

Basketball, soccer, and volleyball ask your knees to deal with jumping, landing, and cutting.

Useful examples of strength exercises for knee injury prevention here include:

• Lateral band walks and single-leg squats to a chair to train knee alignment under load.
• Hip hinge deadlifts and Romanian deadlifts to build powerful, protective posterior-chain strength.
• Controlled drop landings from a low step, focusing on soft, quiet landings with knees tracking over toes.

These mimic the forces your knees see during real play, but in a slower, safer environment where you can build good habits.

For everyday life and aging knees

If your sport is “keeping up with life,” your knees still deserve attention.

Examples include:

• Sit-to-stand from a chair without using your hands, which is basically a squat with training wheels.
• Step-ups onto a low step or sturdy platform, mimicking stairs.
• Heel raises at the kitchen counter and side-lying leg raises while watching TV.

The CDC and other public health agencies encourage older adults to include strengthening exercises at least twice a week to support joint health and prevent falls. Their physical activity guidelines are a helpful reference: https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm.

How to progress these examples of strength exercises for knee injury prevention

Your knees adapt to what you regularly ask them to do. To keep improving, you gradually need to ask for a bit more—but not all at once.

A few simple ways to progress the same examples of strength exercises for knee injury prevention over time:

Increase range of motion. For split squats or chair squats, start with a higher chair or shallower bend. As your knees tolerate it, go a little deeper, as long as pain stays at an acceptable level.

Increase load. Once bodyweight feels easy, add small dumbbells, a backpack with books, or a resistance band. For bridges and hip hinges, extra weight can make a big difference without over-stressing the joint.

Shift to single-leg work. Move from two-leg bridges to single-leg bridges, from basic squats to supported single-leg squats, or from double-leg heel raises to single-leg heel raises. Single-leg patterns are some of the best examples of strength exercises for knee injury prevention because they look like real life.

Add tempo. Slowing down the lowering phase of a split squat or step-down builds control. Count three seconds down, pause, then stand up. This is a gentle way to load tissues without needing heavy weights.

Always let pain be your guide. Mild muscle fatigue or a bit of post-workout soreness is normal. Sharp, stabbing, or joint-line pain that lingers is your sign to modify or get professional input.

Safety tips before trying these examples of strength exercises for knee injury prevention

A few guardrails to keep your knees happy while you experiment with these exercises:

Watch your knee line. In most moves, especially squats, split squats, and step-downs, aim for your knee to track roughly over your second or third toe. If it drifts far inward, shorten the range or use a mirror or friend to help you correct it.

Respect current pain and injury. If you have a recent knee injury, history of surgery, or conditions like advanced osteoarthritis, it’s smart to clear new routines with a healthcare professional. Resources from Mayo Clinic and NIH can help you understand common knee issues, but they’re not a substitute for individualized care.

Start lighter than you think. It’s easier to add weight or depth next week than to undo a flare-up. The best examples of strength exercises for knee injury prevention are the ones you can perform consistently, with good form, without triggering a setback.

Pair strength with movement. Walking, cycling, or low-impact cardio keeps blood flowing to the joint and surrounding muscles. Strength work plus regular movement is a powerful combination for long-term knee health.

FAQ: examples of strength exercises for knee injury prevention

What are some easy examples of strength exercises for knee injury prevention I can do at home?
Great starter options include sit-to-stand from a chair, supported split squats using a countertop for balance, glute bridges on the floor, heel raises at the edge of a step, side-lying leg raises, and dead bugs for core stability. These require little to no equipment and are friendly for beginners.

Can you give an example of a weekly knee-strength routine?
A simple routine might be two or three days per week where you do: a few minutes of light marching or walking in place, then two or three sets each of split squats, hip hinge deadlifts or good-mornings, bridges, heel raises, and a core move like dead bugs or planks. Add side-lying leg raises or band walks on one or two of those days for extra hip support.

How often should I do these examples of strength exercises for knee injury prevention?
Most people do well with two to three non-consecutive days per week. That lines up with public health guidelines for muscle-strengthening work and gives your muscles time to recover between sessions.

Are these exercises safe if I already have knee pain?
Many of the examples listed here can be modified for people with knee pain by reducing depth, using support, or limiting load. However, if your pain is significant, new, or getting worse, it’s wise to check in with a physical therapist or sports medicine professional. They can tailor these examples of strength exercises for knee injury prevention to your specific diagnosis.

Do I need gym equipment to benefit from these examples?
No. Bodyweight, a stable chair, a step, and maybe a resistance band or backpack are enough to get meaningful results. If you enjoy the process and want to progress further, adding dumbbells or kettlebells can open up more advanced versions of the same patterns.

If you treat these examples of strength exercises for knee injury prevention as small, consistent habits rather than a one-week fix, your knees will thank you every time you climb stairs, chase a ball, or get up off the floor without thinking about it.