10 Essential Knee Strengthening Exercises for Runners

If you’re a runner, then knee strengthening exercises are one of the best things you can do to get more enjoyment from your sport. Taking the time to perform exercises to strengthen knees can reduce your injury risk and improve your running economy.

In this guide, you’ll learn more about the benefits of knee strength exercises for runners. We also provide step-by-step instructions for 10 knee strengthening exercises you can begin using right away.

Why should runners do knee strengthening exercises?

Knee strength exercises are seriously beneficial for runners. Here’s why:

They help you avoid knee injuries

Probably the most important reason for doing knee strength exercises as a runner is to reduce your risk of running injuries. According to 2019 analysis in a sports science journal, the knee is the most common place for injuries among runners (they’re responsible for 28% of running injuries).

The good news is that strengthening muscles in the knee, as well as the hip and thigh, can potentially reduce the risk of developing injuries in this area - according to academic research. Building strength in your leg muscles means they’re able to take more of the load when you run - relieving the pressure on your joints.

Related: How to Spot the Signs of a Running Injury

Improves running performance

Numerous studies show that general leg strengthening exercises can improve running performance. For example, doing various kinds of strength training has been shown to improve the running economy of experienced runners by 4%, reduce the time to exhaustion, and increase VO2max (the maximum rate your body uses oxygen when exercising).

1. Squats

A squat is a great exercise to strengthen knees. It will engage your quads (muscles on the front of the thigh) and your hamstrings (back of thigh) - both of which stabilise your knee joint. Squats also engage your adductors, which help maintain the alignment of your legs and knees when running.

Here’s how to perform a squat:

• Stand with your feet shoulder-width apart, with your toes pointed slightly outwards.
• Next, push your hips back and bend your knees, ensuring they track over your toes, and lower yourself until your thighs are at least parallel to the ground.
• At the bottom position, keep your chest up and knees aligned with your toes.
• To ascend, drive through your heels, extending your hips and knees simultaneously.
• You might find it helpful to hold your hands in front of your chest for balance.
• Repeat.

Variations:

• Try a weighted squat, holding a dumbbell or kettlebell close to your chest
• Try a sumo squat, with your feet beyond hip-width and toes pointed out to the side

2. Lunges

Lunges are also excellent exercises to strengthen knees as a runner. They engage multiple muscle groups, including your quads, hamstrings, calves and glutes. As well as building strength and stability around the knee, lunges are also a great way of improving coordination and stabilisation.

Here’s how to do a lunge:

• Stand with your feet hip-width apart.
• Step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle.
• Your front knee should be directly above your ankle and your back knee should be hovering just above the ground.
• Push through the heel of your front foot to return to the starting position, then repeat on the other side.

Variations:

• Try a reverse lunge, where you step backward
• Try a weighted lunge, where you hold dumbbells in each fist by your side

3. Step-ups

Step-ups are a great option for strengthening your knees as a runner. They engage your quads and glutes, building strength in these key areas. At the same time, they improve your single leg stability too.

Here’s how to do a step-up:

• Find a step in a park, or a step-up bench in your gym (ideally, it should be knee-height or a bit lower).
• Place one entire foot on the platform, and push up through the heel.
• The other leg should trail the leading leg, but you don’t place it on the platform.
• Step back down with the trailing leg first, bending at the knee of the font leg.
• Alternate legs.

Variations:

• Try weighted step ups, holding a dumbbell in each hand

4. Deadlifts

A deadlift is a great exercise that strengthens your hamstrings, glutes and lower back. Again, by increasing your muscular endurance, this knee strength exercise means your joints will bear less of the load when you run. You’ll need a barbell to do this exercise.

Here’s how to do a deadlift as a runner:

• Start by standing with your feet hip-width apart, with a barbell positioned over your feet.
• Choose an appropriate weight for your experience - begin light and only increase the weight as you get more experience.
• Bend at your hips and knees to grasp the bar with a shoulder-width grip, keeping your back straight and chest up.
• Engage your core and lift the bar by extending your hips and knees simultaneously.
• Make sure the bar stays close to your body as you rise to a standing position.
• Once standing upright, pause briefly, then reverse the motion by hinging at the hips and bending your knees to lower the bar back to the ground.

Variations:

• Try a Romanian deadlift, where you hold the barbell with an overhead grip. Follow the same movement as with a traditional deadlift, but only descend until the barbell is just below the knees - you don’t touch the ground.

5. Leg press

A leg press will target your quads, hamstrings and glutes. You will need to use a leg press machine - available in most gyms.

Here’s how to do a leg press:

• Adjust the seat position so your knees are at a 90 degree angle when your feet are on the platform.
• Choose an appropriate weight - start low and increase gradually.
• Place your feet shoulder width apart, flat on the surface of the platform.
• Grip the handles, then push the platform.
• Make sure you don’t lock your knees.
• Slowly bend your knees back to the starting point.
• Repeat.

Variations:

• Try placing your feet at different positions on the platform - you’ll feel the exercise targeting different muscle groups.

6. Calf raises

Your calf muscles play a vital role in flexing and stabilising your knees when you run - which makes calf raises one of the best knee strengthening exercises.

Here’s how to do calf raises:

• Stand with your feet hip-width apart.
• Lift your heels off the ground by pushing through the balls of your feet, rising as high as possible.
• Hold briefly at the top of the movement, then lower your heels back down to the starting position.

Variations:

• Try single leg calf raises, doing five reps on each side
• Try a weighted calf raise, holding a dumbbell in each hand
• Try a calf raise on an elevated surface (such as a kerb or a weight plate at your gym) - place the balls of your fee on the ledge, lower your heels below the edge, then rise up

7. Wall sits

Wall sits will build endurance in your quads and glutes. Again, this makes them great exercises to strengthen knees.

Here’s how to do wall sits:

• Choose an appropriate wall (a smooth, flat surface will be more comfortable).
• Your feet should be shoulder-width apart.
• Slide you back down the wall and band your knees until they’re at a 90-degree angle (you may knee to adjust your feet to find the right position).
• Your thighs should be parallel to the floor, and your back against the wall.
• Hold this position for as long as you can.

Variations:

• Try a weighted wall sit, by holding a kettlebell close to your chest while holding this position

8. Side leg raises

Side leg raises target your hip abductors, a group of muscles on the outside of the thigh. They’re great knee strength exercises for runners, because they strengthen the movement of the hip - which means your knees are less likely to bend too far inwards when running.

Here’s how to do side leg raises:

• Start by lying on one side with your legs straight and stacked on top of each other.
• Support your upper body with your forearm placed on the ground.
• Lift your top leg as high as comfortably possible while keeping it straight.
• Pause briefly at the top, then lower your leg back down in a controlled manner.
• After performing a number of repetitions, switch to the other side.

Variations:

• Try clamshells, where you perform a similar movement but with a 90 degree bend at the knees
• Try using an exercise band wrapped around your legs for added resistance

9. Hamstring curls

This exercise strengthens your hamstrings. Strong hamstrings help to stabilise your knee joint and can also absorb more shock from foot strikes. You will need access to a hamstring curl machine to do this exercise.

Here’s how to do hamstring curls:

• Adjust the machine so the pad aligns with your lower legs just above your ankles.
• Lie face down on the machine with your legs fully extended and your hands gripping the handles.
• Engage your hamstrings and bend your knees to lift the pad towards your glutes as far as comfortably possible.
• Hold briefly at the top, then lower the pad.
• Repeat.

10. Glute bridges

Glute bridges can be very effective knee strengthening exercises. They improve hip stability, which helps to reduce the tendency for knees to bend inwards (especially when you’re tired).

Here’s how to do glute bridges:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Keep your arms at your sides with palms facing down.
• Engage your core and squeeze your glutes as you lift your hips off the ground until your body forms a straight line from shoulders to knees.
• The top of your back should stay on the ground - don’t put any weight on your neck.
• Hold this position for a few seconds, then lower your hips back down to the starting position.
• Repeat.

Variations:

• Try using an exercise band wrapped around your legs just above your knees for added resistance

Learn more: Introduction to runner strength training

Training in suitable equipment

While knee strengthening exercises are a vital part of protecting your knees, it’s also worth considering the role your running shoes and clothes can play:

• Stability: Running shoes can help your legs move in a smooth, natural motion.
• Cushioning: Ensuring your shoes have adequate cushioning (and replacing them when they’ve lost that protection) will absorb the impact of running on your knees.
• Lightweight clothing: It’s always more comfortable to do knee strength exercises in lightweight, sweat-wicking clothing.
• Knee pads: Consider wearing knee pads for additional support.

Everyone can benefit from knee strengthening exercises

Whether you’re a complete beginner, or have years of experience, knowing how to strengthen knees for running is so beneficial. By building some of the exercises we’ve described into your routine, you can expect more comfortable, more efficient runs, while lowering your risk of developing an injury. So, why not start doing knee strength exercises today?

Read more: Minimise the impact of running on your joints

FAQs about knee strengthening exercises for runners

How often should runners do exercises to strengthen knees?

Aim to build at least two knee strength exercise sessions into your weekly routine. Treat them as part of your cross-training - avoid doing leg resistance training on days you’re also doing runs.  

How long will it take for me to see the effects of knee strength exercises?

It depends on many factors, but you should start to notice changes within as little as two weeks. 

How much knee strengthening exercise should runners do?

Start with one or two sessions per week. You don’t need to spend long to begin with - just do a handful of reps focusing on different muscle groups. Gradually increase the number of reps you do (by no more than 10% per week).