5 Exercises to Increase Knee Strength

Written by
Erik Taylor
Inadequate knee strength is a common issue for many professional and amateur athletes. Incorporating strength training and stretching into your training plan can help increase muscle strength around the knees and reduce your chance of injury.

The idea is to get stronger and maintain that strength, so as we age we can continue the lifestyle we have come to love.

The exercises below are easy to learn and easy to do on your own. None of these exercises are very technical to perform, but they will help strengthen and increase mobility in your lower body. Keep in mind these exercises should be done twice a week.
Kneeling Hip Flexor Stretch
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Kneel on your left knee with your lower leg and foot against a box or bench. Put your right foot flat on the floor out in front of you, and keep your right knee aligned with your foot. Drive your hips forward until you feel a stretch in your left quad. Squeeze your glutes and abs while holding the stretch.

30 to 60 seconds on each side, 1 to 3 sets.
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Clamshell
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Lie on your side with your knees slightly bent and legs and ankles together. If needed, feel free to rest your head on an outstretched arm during the exercise. Open and close your knees like a clam, and keep your feet together throughout the movement. Move slowly to engage all the muscles involved in the exercise.

8 to 12 reps on each side, 2 to 3 sets.
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Suspension Single Leg Squat
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Grab the handles of the TRX and face the anchor. Extend your left leg out in front of you, and keep your right foot planted below you. Lower your butt towards the floor. After lowering yourself down, press down with your right leg and return to the starting position and repeat.

2 to 3 sets, 4 to 8 reps.
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Single-Leg Bridge
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Lie on your back with your hands by your sides. Push the heel of your right foot into the ground right in front of your butt, and fully extend your left leg out in front of you. Raise your hips off the floor by pressing down with your right foot. At the top of the movement, your hips should form a straight line with your knees and shoulders. Pause, return to the starting position and repeat.

8 to 12 reps, 2 to 3 sets on each leg.
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IT Band Foam Roll
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Lie on your right side and place the foam roller under your hip in a perpendicular position. Use your hands or forearms as support, cross your left leg over your right leg and put your left foot flat on the floor. Start rolling at your hip, and continue down to just above your knee.

1 to 2 minutes each side.
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About the Author

More Articles by Erik »Erik Taylor
Erik Taylor is the premiere NASM-certified trainer for runners, cyclist, triathletes and fitness enthusiasts in the South Bay area of Los Angeles. A CrossFit Level 1 instructor, corrective exercise expert and performance enhancement specialist, Erik focuses on functional training. A former competitive cross country and track athlete, Erik understands the commitment involved in being an endurance athlete. Find him at Taylor's Fitness, on Facebook, and follow him on Twitter @Eriktaylorsfit.