5 Simple Moves for Healthier Knees
Hey, it’s your girl, Nicol! After being diagnosed with a minor knee injury, I’m taking a couple of weeks off from running. Instead of just resting, I’m focusing on simple but powerful exercises that keep the knees supported, strong, and ready for the miles ahead. I have a half-marathon coming up and I’m not sure if I will be able to perform at the level I’m used to performing. So, in the meantime, there will be strength and mobility training. So, I want to share some effective exercises that can work for both you and me. Whether we are bouncing back from an ache or just want to protect our joints, these moves are a great place to start.
1️⃣ Butt Kickers – Warm Up Your Knees
Why they help: Butt kickers increase circulation, activate the hamstrings, and gently loosen up the knees before heavier work. Think of them as oiling the hinges of a door—you’re prepping the joint for smooth, pain-free movement.
How to do it: Stand tall and jog in place, bringing your heels up toward your glutes. Start slow, then increase pace as your body warms up. Aim for 30–60 seconds.
2️⃣ Sit to Stand – Functional Strength Builder
Why they help: This movement mimics everyday activities like standing up from a chair, making it highly practical. It strengthens the quads, hamstrings, glutes, and engages the core—all crucial muscles for stabilizing the knee joint.
How to do it: Sit on a sturdy chair with feet hip-width apart. Stand up without using your hands, then slowly lower back down. Repeat for 10–15 reps. For more challenge, hover just above the seat before standing back up.
3️⃣ Glute Bridges – Strong Glutes, Happy Knees
Why they help: Weak glutes can cause your knees to take on more stress than they should. Glute bridges strengthen the posterior chain (glutes, hamstrings, and lower back), creating better alignment and reducing knee strain.
How to do it: Lie on your back, knees bent, feet flat. Press through your heels to lift your hips, squeezing your glutes at the top. Lower with control. Perform 12–15 reps. Add a resistance band above the knees for extra activation.
4️⃣ Wall Sits – Endurance for Your Quads
Why they help: Strong quadriceps act as shock absorbers, helping protect the knees during running, hiking, or even long days on your feet. Wall sits build muscular endurance without putting impact on the joints.
How to do it: Slide your back against a wall until your knees are at a 90° angle (like sitting in an invisible chair). Hold for 20–60 seconds, keeping your core tight. Increase time as you get stronger.
5️⃣ Donkey Kicks – Gentle but Powerful
Why they help: Donkey kicks are a low-impact way to target the glutes and hamstrings, which in turn stabilize the hips and knees. They’re especially great for building strength without adding pressure to sore joints.
How to do it: Start on all fours, keeping your core engaged. Lift one leg up and back, keeping the knee bent at 90°. Squeeze your glutes at the top before lowering. Do 10–12 reps per side.
Putting It All Together
✅ Try these moves as a short circuit 2–3 times per week.
✅ No equipment needed—just your bodyweight and a little space.
✅ Remember: consistency builds resilience.
Your knees carry you through every step—give them the care they deserve.
