Fitness Training
8 exercises to strengthen knees for running
These knee-strengthening exercises can easily be incorporated into your training routine as you target your next personal goal and will help you improve stability and avoid injury.
Australian triathlete Courtney Atkinson doesn’t run for trophies or accolades. Instead, he says, “I run for a lot of the same reasons that everyone runs for. Number one, it makes you feel good." Alkinson's ethos matches the swell of humanity that participate every year in the world's biggest running event, the Wings for Life World Run, which takes place on May 4, 2025.
While most runners aren’t competing in high-level events like Atkinson, it’s still important to build out a routine that strikes a balance between testing your limits and respecting your body. By focusing on building strength and mobility early on in your running journey, you’ll see real results later down the line.
Courtney Atkinson
© Adam Weathered for Wings for Life World Run
An often ignored aspect of running can be the toll it takes on an athlete's knees. Record-setting ultrarunner Florian Neuschwander changes surfaces between roads, gravel paths, and forest floors to keep his bones, ligaments, and tendons healthy. Knee-strengthening exercises, like the eight we detail below, are another great way to minimize injury by strengthening the muscles around your knees.
8 exercises to strengthen knees for running
You can incorporate these into your warm-up or cool-down routine as you prepare for the Wings for Life World Run on May 4, 2025 – sign up here. If you've suffered a knee injury previously, make sure to seek medical advice before attempting these exercises.
01
Knee bends
Knee bends are a straightforward knee-strengthening exercise that helps to strengthen the muscles around your knee. They also help to stretch your iliotibial band. Do three sets of 10 reps.
02
Leg lifts
Leg lifts are simple but effective at working your quads, hips and abdominals. By targeting the core, you improve your balance and give your knees the support they need.
Tom Evans at Roque Nublo, Gran Canaria
© Ian Corless / Red Bull Content Pool
03
Single-leg box step down
Single-leg box step-downs help to support and stabilise your knees. This exercise engages your quads, hips and hamstrings, resulting in improved balance and range of motion. You will need at least one step to do this exercise. Try five sets of 10 reps per side.
04
Forward lunge with dumbbells
Lunges are probably a familiar exercise, even when you’re not thinking about your knees. These lunges focus on your glutes and hamstrings, building these muscles to protect your knees. Forward lunges target your quads, hamstrings, glutes and calves.
Courtney Atkinson
© James Adams / Red Bull Content Pool
As the name suggests, you’ll need dumbbells for this exercise. You should choose a dumbbell that aligns with your abilities. Don’t overexert yourself with weights that are too heavy, as this can cause injuries. Do two sets with 10 repetitions on each side.
05
Clamshells with resistance bands
Clamshells work your outer thighs, glutes and hip flexors. By strengthening all these muscles, clamshells help to support your knees. For this exercise, you’ll need a set of resistance bands. Make sure to start with a suitable resistance band strength, and don’t be overly ambitious. The further you stretch the band, the more resistance there is.
06
Split Squats
Split squats help to strengthen your knees by targeting your quads, hamstrings and glutes. You’ll see improved mobility, better balance and you'll build strength in your legs. Here’s how it works:
Tom Evans
© Markus Berger / Red Bull Content Pool
07
Lateral band walk
You might think that lateral band walks are all about your hips, but they also help to strengthen and stabilise your knees - especially because the condition of gluteus medius directly impacts your knee joint.
08
Single-leg deadlifts
Single-leg deadlifts take some practise to master. They’re a more challenging version of what you might know as Romanian deadlifts. Since you’re standing on one leg, the in-built imbalance in this exercise is great for strengthening your hips and connected muscles. Again, these muscles all work together to support your knee.
You’ll need a kettlebell or dumbbell of a suitable weight for this exercise. For guidance, if you’re completely new to using weights, choose a weight between four and 22lbs.
What's next?
The long-term benefits speak for themselves: these exercises will help you relieve chronic knee pain, avoid knee strain or injury and improve knee stability. All-in-all, they'll keep you in shape for the next running event you take on – and why not make that the Wings for Life World Run on May 4?