The Core Exercise Components for Stronger, More Resilient Knees
By Madison Bennett
BSc Sport & Exercise & MSc Physiotherapy
Knee pain, stiffness, or that nagging feeling that your knees just aren’t as strong as they could be, it’s more common than you’d think. And for a lot of people, the answer isn’t rest. It’s learning to train smarter.
The problem is that when it comes to knee health, the advice online tends to swing between two extremes. Either it’s overly cautious (“just rest and stretch”) or it jumps straight into heavy loading without addressing the foundations first.
This week, Supp’s physiotherapist Maddie cuts through that and breaks down the four core exercise components that genuinely support stronger, more resilient knees. These aren’t quick fixes. They’re the building blocks that help you move better, reduce injury risk, and build the kind of strength that lasts.
Instructions
Step 1
Single-Leg Hinge: Think movements like single-leg Romanian deadlifts. Training on one leg challenges your balance and stability while building strength through the posterior chain (glutes and hamstrings). It also helps highlight and address side-to-side differences, which is key for reducing injury risk and improving overall movement quality. Focus on: Control Balance Maintaining good hip alignment
Step 2
Isometric Strength (Ideally Under Load): Isometrics involve holding a position under tension. This could be something like a split squat hold or a wall sit, and even better if you can progressively add load over time. These are particularly useful for: Improving tendon strength Supporting injury prevention Building tolerance to sustained muscular effort Aim to hold for 30–45 seconds, with good positioning throughout.
Step 3
Lunges (Forward or Lateral): Lunges are a staple for a reason. They develop strength, coordination, and control while allowing you to move through different planes of motion, something that’s often missing in more traditional gym training. Forward lunges challenge linear movement, while lateral lunges introduce side-to-side control. Focus on: Smooth, controlled movement Knee tracking Even weight distribution
Step 4
Plyometrics: This is where you introduce speed and elasticity into your training. Plyometric exercises help improve your ability to absorb and produce force, which is essential not just for performance, but also for reducing injury risk in dynamic activities. Start simple and progress gradually: Pogos Jump variations Single-leg progressions Focus on quick, controlled ground contacts and good landing mechanics.
Workout Notes
The Key Takeaway
When planning your next workout, you don’t need to reinvent the wheel.
Instead, think about these core elements:
- A stability-focused strength movement (single-leg hinge)
- A controlled hold (isometric)
- A multi-directional strength exercise (lunge)
- A dynamic, reactive component (plyometrics)
Covering each of these components gives your training real balance when it comes to knee health. It ensures you’re not just getting stronger, but also improving the control, stability, and resilience your knees need to hold up in everyday life and over the long term.
A lot of people either avoid loading their knees altogether out of caution, or they jump straight into heavy training without addressing the foundations first. Both approaches tend to leave gaps. Working through these four elements progressively helps you fill those gaps in a way that’s structured and sustainable.
If you’re new to any of these movements, start with bodyweight only and prioritise form before adding load or speed. How a movement feels matters more than how much weight you’re lifting or how high you’re jumping.
And if you’re experiencing persistent knee pain, swelling, or discomfort that doesn’t settle with rest, it’s worth getting that assessed properly. This content is designed to educate and support your training, but it’s not a substitute for individual advice from a qualified physiotherapist or sports professional.For more on how to support your body between sessions, take a look at our guide to daily habits for better movement and faster recovery.
This content is designed to educate and support your training, but it’s not a substitute for individual advice from a qualified physiotherapist or sports professional.