4 Drills to Build Stronger, More Stable Knees
Knee discomfort and instability are often the result of underactive muscles rather than a structural issue within the joint itself. When the surrounding musculature — particularly the glutes and hamstrings — are not contributing effectively, the knee is forced to absorb more load than it should.
This short routine focuses on restoring muscular support so the knee can function the way it was designed to.
Why This Routine Works
These drills help:
• Activate the posterior chain
• Improve coordination between hips and knees
• Reinforce controlled movement patterns
• Reduce unnecessary joint stress
Consistency with simple, well-executed movements often produces better long-term outcomes than aggressive training.
The 4 Knee-Strengthening Drills
1. Standing Butt Kicks — 30 reps each side
A highly effective way to activate the glutes and hamstrings while reinforcing natural reciprocal movement patterns used in walking and running.
2. Alternating Standing Hamstring Curls — 50 reps
Strengthens one of the primary muscle groups responsible for protecting the knee during bending movements.
3. Knee Loading (Stationary Knee Raises) — 30 reps each side
Encourages controlled knee flexion while integrating upper and lower body timing — an important component of stable movement.
4. Standing Knee Extensions — 25 reps
Focus on slow extensions within a pain-free range. Use a wall, chair, or stable surface for support so the exercise remains strength-focused rather than becoming a balance drill.
How to Use This Routine
Perform 1–2 rounds
Ideal as a warm-up before leg training
Can be used as a quick standalone session
Prioritize control over speed
If pain is present, always respect your current range of motion and progress gradually.
Over time, stronger supporting muscles allow the knee to operate with less strain and greater confidence.
Train the muscles — protect the joints.
— Cyn