How to make your knees stronger (4 exercises you must know)

Knee pain is one of the most frustrating pains to deal with.

You feel it when you climb a flight of stairs.
You feel it when you try to go on a relaxing evening walk.
You feel it when you get up from sitting.

The cause of it can be an old injury you carry,
imbalance in your body,
maybe arthritis you are starting to develop…

No matter the reason, ignoring it will probably make it worse over time.

So what do you do?

The two main keys

There are two main keys that affect the knee:

1. Lack of mobility in the hips (and ankles), which forces the knee to compensate.
2. Weak muscles around the knee that put more pressure on the joint.

Key #1: Lack of Mobility

But this newsletter is about how to make your knees stronger, so it brings us to the next key

Key #2: Lack of strength

The second key factor for having pain-free knees is having stronger muscles around your knees.

You want to have strong:

Quads
Calves
Hamstrings
Glutes

Stronger muscles act like shock absorbers.
They take pressure off the knee with every step you take.

4 exercises for stronger knees

Now, there are many exercises out there to choose from, but you want to strengthen the leg muscles WITHOUT putting more pressure on the knees.

Here are 4 exercises that will do just that:

1. Knee Extensions

This is one of the BEST exercises to do if you are dealing with knee pain.

It strengthens the quad muscles (the big muscle above your knee) and helps support the joint.

Aim for 15 extensions per leg

2. Calf raises

This strengthens not only the calves but also activates the muscles around the ankle and foot, improving overall stability.

Aim for 12-15 reps

3. Deadlift

This exercise strengthens the entire chain on the back of your legs.

Giving you stronger hamstrings and glutes and making climbing stairs feel more effortless.

Aim for 12-15 reps

4. Wall sit

This static exercise builds strength and endurance in your legs, making the muscles more stable and resilient without putting extra strain on the knees.

Hold as long as you can

How to use it

Do these 4 exercises every other day.
Pair it with hip-opening exercises to improve hip mobility.

And most important -
Stay consistent, because you can have the best protocol in the world, but if you won’t do it, nothing will change.

Have a wonderful day

Idan

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