Many people struggle with knee pain, often caused by weak knee strength. This issue can affect a wide range of people. For some, it’s the result of carrying extra weight, while others may experience it due to previous injuries or underlying medical conditions. Athletes, too, commonly face this challenge, as their knees endure significant stress from intense activity. Whether you’re dealing with these problems or looking to prevent them, we’ve put together a guide to the best resistance band exercises for knee strengthening.
Who Should Do Resistance Band Exercises for Knee Strength?
Resistance band exercises are beneficial for everyone, regardless of fitness level or background. If you’re carrying extra weight and struggling with knee pain that limits your ability to engage in cardio, these exercises are a great starting point to build strength without adding strain.
They’re also ideal for fit and active people who place a lot of pressure on their knees. For example, runners and athletes who engage in repetitive high-impact movements often experience knee-related issues. However, it’s not limited to these sports. Graceful dancers, as well as powerful MMA fighters and wrestlers, also face similar challenges. Resistance band exercises provide a low-impact solution for anyone looking to strengthen and protect their knees.
Can Resistance Band Exercises Be Helpful for Knee Strength?
While bodyweight exercises like squats and step-ups or weight-based exercises like leg presses and lunges are effective for building knee strength, they can be too intense for those already dealing with knee pain.
As mentioned earlier, many people with knee issues find it difficult to perform even low-impact cardio exercises. That’s where resistance band exercises come into play. They offer a low-impact alternative that’s gentle on the joints while still effectively strengthening the muscles around your knees. Best of all, you can easily adjust the intensity to suit your fitness level, making them accessible for everyone.
Best Resistance Band Exercises for Knee Strengthening
Here are some of the most effective resistance band exercises to build knee strength and stability. These moves target the muscles around the knees like your quads, hamstrings, glutes, and hip abductors:
1. Lateral Band Walks
- How to Do It:
- Place a resistance band just above your knees or around your ankles.
- Stand with your feet shoulder-width apart, knees slightly bent.
- Step sideways with one foot, then follow with the other, keeping tension on the band.
- Continue stepping in one direction, then switch to the other.
- Why It’s Great: Strengthens your glutes, hip abductors, and stabilizers, which help keep your knees aligned during movement.
2. Leg Extensions
- How to Do It:
- Sit on a sturdy chair or bench with the band looped around your ankles.
- Secure the other end of the band under a heavy object or around the leg of the chair.
- Slowly extend one leg until it’s straight, then lower it back down with control.
- Alternate legs for a complete set.
- Why It’s Great: Isolates and strengthens the quadriceps, reducing strain on the knee joint.
3. Hamstring Curls
- How to Do It:
- Anchor a resistance band to a low point (like under a door) and loop it around one ankle.
- Stand facing the anchor point with a slight bend in your knees.
- Slowly pull your foot toward your glutes, feeling the tension in your hamstrings.
- Lower your foot back down and repeat.
- Why It’s Great: Targets the hamstrings, which play a critical role in stabilizing your knees during movement.
4. Glute Bridges with Band
- How to Do It:
- Place a resistance band above your knees and lie on your back with knees bent and feet flat on the ground.
- Push through your heels to lift your hips, forming a straight line from shoulders to knees.
- Keep tension on the band by pressing your knees outward as you lift.
- Lower back down and repeat.
- Why It’s Great: Builds glute and hamstring strength while improving overall lower-body stability, taking pressure off your knees.
5. Squats with Resistance Band
- How to Do It:
- Place a band just above your knees and stand with feet shoulder-width apart.
- Push your hips back and lower into a squat, keeping your chest up and knees in line with your toes.
- Press outward against the band as you rise back to standing.
- Why It’s Great: Strengthens the quads, glutes, and hip stabilizers, ensuring proper knee alignment during dynamic movements.
6. Clamshells
- How to Do It:
- Lie on your side with the band just above your knees, legs bent at a 90-degree angle.
- Keep your feet together as you lift your top knee, opening like a clamshell.
- Lower your knee back down with control and repeat before switching sides.
- Why It’s Great: Focuses on the glutes and hip abductors, which help stabilize the knees and prevent inward tracking during movement.
7. Straight Leg Raises
- How to Do It:
- Loop the band around both ankles and lie flat on your back.
- Keep one leg straight and firmly on the ground while lifting the other leg to about 45 degrees.
- Lower the leg slowly and repeat, then switch sides.
- Why It’s Great: Strengthens the hip flexors and quads while building knee stability and control.
How Often to Do Knee Strengthening Routine?
When it comes to building stronger, healthier knees, consistency is key. However, it’s equally important to give your muscles and joints enough time to recover. Here’s how often you should perform your knee-strengthening routine based on your goals and fitness level:
For Beginners: 2–3 Times Per Week
- Start with 2-3 sessions per week to allow your knees to gradually adapt to the exercises.
- Space out your workouts (e.g., Monday, Wednesday, Friday) to give your muscles and joints at least 48 hours to recover.
- Focus on mastering proper form and using lighter resistance bands at this stage.
For Intermediate to Advanced: 3–4 Times Per Week
- If your knees are already strong and you’re comfortable with resistance band exercises, increase to 3-4 sessions per week.
- Incorporate progressive overload by using stronger bands or increasing reps and sets.
- Alternate between intense sessions and lighter recovery workouts to avoid overtraining.
For Rehabilitation or Recovery: Daily (Light Intensity)
- If you’re recovering from a knee injury or surgery, your physiotherapist may recommend gentle daily exercises to rebuild strength and stability.
- Stick to low-resistance bands and avoid pushing through pain. Focus on controlled, slow movements to gradually strengthen the muscles around your knees.
For Maintenance: 1-2 Times Per Week
- Once you’ve achieved your knee strength goals, you can shift to 1-2 sessions per week for maintenance.
- Combine these with other low-impact activities like swimming, cycling, or yoga to keep your knees strong and mobile.
Signs You’re Overdoing It
While strengthening your knees is important, overtraining can lead to soreness, stiffness, or even setbacks. If you experience any of these signs, it’s time to scale back:
- Persistent knee pain or discomfort during exercises.
- Swelling or inflammation in the knee area.
- Fatigue that doesn’t go away after rest.
What Else You Can Do to Strengthen Your Knees?
While resistance band exercises are excellent for building knee strength, there are additional steps you can take to support your joints and keep them strong, stable, and pain-free.
1. Star Doing Low-Impact Cardio
Low-impact cardio is a fantastic option if your knees are ready for light activity. Exercises like walking or gentle cycling can help you stay active while strengthening your knees without placing too much strain on them. However, if you’re still dealing with significant knee pain, avoid any movement that feels too challenging or causes discomfort. Always listen to your body and progress gradually.
2. Focus on Flexibility and Mobility
Improving flexibility and mobility is crucial for ensuring the muscles around your knees aren’t stiff or imbalanced. Stretching and mobility exercises can enhance joint range of motion and reduce tension in the surrounding muscles, promoting better overall knee health.
3. Maintain a Healthy Weight
Carrying extra weight can place additional stress on your knees, so maintaining a balanced weight is essential for long-term joint health. Staying active is a key part of this process. Even simple activities like regular walking can help you create a caloric deficit and lose weight in a sustainable and healthy way. Over time, this can significantly reduce knee pain and improve overall mobility.
Final Thoughts
Knee pain can be a frustrating and limiting issue for people from all walks of life, but the good news is that it doesn’t have to hold you back. Resistance band exercises offer an accessible, low-impact, and highly effective way to strengthen your knees and build the support they need. Whether you’re recovering from an injury, managing existing discomfort, or proactively working to prevent future problems, these exercises are a fantastic addition to your routine.
