Give Your Knees Some Love and Protect Them From Injury with These Exercises

If you’re a runner, then you know the impact running has on your knees. While running is an excellent cardio workout to engage in, you may want to take a break every now and then and perform exercises that protect your knees instead.

What most of us don’t realize is that our knees support our entire body and help us walk, run and change directions. When put through exertion and high-impact exercises, we expose our knees to painful injuries.

If having strong knees is a priority of yours, especially if you are an athlete, it’s important to take preventative methods and start strengthening your knees to prevent injuries that could set you back for months.

Strength exercises such as squats and lunges, are great to improve the stability and mobility of the knees and surrounding joints.

Knee Exercises to Protect Your Knees

The following exercises will help you protect your knees and keep them healthy for a long time.

1. Jump Squats


  • Stand straight with your feet about 6 inches apart and your hands out in front of you.
  • Lower down to a squat, pushing your buttocks back and bending your knees to a 90-degree angle.
  • Explode into a high jump and as you land softly, lower down to squat. Make sure you control your jumps so that you don’t injure yourself when you land.
  • Continue jump squats for about 45 seconds.

2. Lateral Band Walks


  • Place a resistance band around your thighs and keep your feet a few inches apart to build tension on the band.
  • Take 20 steps to the right, followed by 20 steps to the left to come back to the starting position.
  • Repeat lateral band walks for about 60 seconds.

3. Glute Bridges


  • Lie on your back with your arms by your sides, palms facing up, and your knees bent so that your feet are planted firmly on the floor. Your head and upper body should be relaxed.
  • Squeeze your glutes and raise your hips toward the ceiling. Once you reach as high as you can go, gently start to lower back down without arching your back.
  • Repeat hip bridges for about 45 seconds.

4. Squat Heel Raises


  • Stand with your feet about 6 inches apart, toes pointed forward and your feet parallel to each other. Place your hands wherever you feel comfortable.
  • Lower down to squat and as you come back up, raise your heels as high as you can and come back down to squat.
  • Repeat this exercise for about 60 seconds.

5. Mountain Climbers


  • Start in a high plank position with your shoulders stacked above your wrists and your hips aligned with your shoulders. Your feet should be out straight, with your toes curled onto the mat.
  • Bring your left knee to the left elbow, then set it back to immediately lift your right knee to the right elbow. Carry out this exercise with explosive movements as if you are running up a mountain.
  • Opt to bring your left knee to the right elbow and vice versa for an added challenge.
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Metzl, J. (2018, May 25). 6 Exercises That Keep Your Knees Healthy. Retrieved from

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S. (2016, October 10). 5 Simple Knee Injury Prevention Exercises. Retrieved from