Strengthening Knee Workout

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When you stress out most of your body parts, you can relax and lay low, and the pain usually goes away. Unfortunately, our knees never quite get the message. They take so much of a beating during the day that it takes awhile to get some relief. Simple everyday movements such as walking up stairs, bending down (properly, not at the waist), and standing put strain on our knee.

This workout routine will help strengthen the knee joints and the surrounding muscles. Stronger muscles provide more support and take away excessive tension, while exercise allows the joints to be more fluid and move freely. Put the ice bag away and start freeing yourself from pain!

Equipment Needed: Interval timer (Gymboss is a free app download), yoga mat or soft surface, chair, step or plyometric box

What to Do: Review the workouts below and watch each video for proper form. Perform these exercise with controlled motions to really work the muscles and joint. Rest 1 minute after each exercise. If doing multiple rounds, rest 2 minutes.

Beginner’s Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds


1. Single Leg Wall Slide – 12 reps each leg
2. Hip Abductions – 12 reps each side.
3. Standing Hamstring Curl – 12 reps each side.
4. Alternating Step-Ups – 1 minute
5. Sumo Squat – 1 minute

Single Leg Wall Sit

Hip Abductions

Standing Hamstring Curl

Alternating Step-Ups

Sumo Squat

Now that your knees are feeling strong why not put them to the test with some of our favorite runner’s programs:

Slim Down with the Walk/Run Plan
5K Running Guide for Absolute Beginners
Tips for Your First Marathon, Triathlon, or Walkathon
6 Yoga Poses for Stronger Running

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