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December 23, 2022 3 min read

Exercises for strengthening knees are essential for overall knee health and mobility. Knee pain is a common problem affecting people of all ages, and many factors can contribute to knee pain, including injury, aging, and overuse. Strengthening the muscles and ligaments around your knee can help reduce pain and improve mobility.

The best exercises for strengthening knees depend on the underlying cause of the knee pain. For example, if the cause of the pain is due to an injury, then exercises that focus on stretching and strengthening the muscles around the knee can help. On the other hand, if the cause of the pain is due to aging or overuse, exercises that focus on balance and stability can help.

In this post, POWERBANDS® shares some exercises you can do for your knees:

The Importance of Strengthening Knees

The importance of strengthening the knees cannot be overstated. The knees play a crucial role in our everyday lives, allowing us to move from one place to another, jump, run, and even perform everyday tasks. Unfortunately, due to their complex structure and the fact that they are constantly in use, our knees are prone to injury.

This is why it is so crucial to strengthen your muscles and ligaments that support the knee joint. This can help reduce the risk of injury, as well as improve overall performance and stability. Strengthening the knees can help reduce the risk of developing osteoarthritis, a common condition in older adults. Strengthening the knees can also improve balance and coordination, which is important for athletes and those who participate in physical activities.

The Best Exercises for Strengthening Knees

Resistance Band Leg Lift

The resistance band leg lift is a simple exercise that can be done in the comfort of your own home. All you need is a resistance band, which can be found at most fitness stores. To start, sit on the floor with your legs extended in front of you. Place the resistance band around the ankles, and sit up with your back straight and the core engaged.

Next, lift your legs off the floor and hold them in the air for a few seconds. Slowly lower both legs back down to the floor and repeat.

Resistance Band Pull-Through

The resistance band pull-through is performed by anchoring a resistance band to a low point, such as a squat rack or door handle. You then stand with your feet shoulder-width apart and hold the band with both hands. Keeping your arms straight, you pull the band back behind you, using your glutes and hamstrings to do the work. You then slowly return to the starting position.

The key to performing a successful resistance band pull-through is to maintain a neutral spine throughout the exercise. You should also focus on engaging your glutes and hamstrings to do most of the work. Additionally, you should avoid jerking or bouncing the band back and forth, as this can lead to injury.

Wall Sit

To do a proper wall sit, stand with your back against the wall and with your feet about shoulder-width apart. Bend your knees and slowly slide your back down the wall. Do this until your thighs are parallel to the floor. Make sure your knees are directly above your ankles, and your back is flat against the wall. Hold this position for the desired time and slowly slide back up the wall.

The key to a successful wall sit is to keep your back flat against the wall and your abs engaged. It’s also important to keep your knees aligned with your ankles and to focus on pushing your knees to the sides as you hold the position.

Hamstring Curl

The hamstring curl is performed by lying on your stomach on a flat surface with your legs bent at the knee. You then bring your heel up towards your buttock, keeping your knee bent, and lower it back down to the starting position. You can perform this exercise with weight or without, depending on your strength and fitness level.

When doing the hamstring curl, keeping your core tight and your glutes engaged is important. This will help ensure that the exercise is completed correctly and that you are targeting the correct muscles. It is also important to keep your back flat against the floor, as arching your back can cause injury.


Exercising is an integral part of maintaining healthy knees and preventing injury. Strengthening the knee muscles can help reduce pain, improve balance, and increase range of motion. Exercise also helps to reduce the risk of developing osteoarthritis. So go ahead and try the exercises we shared here with you using your resistance bands from POWERBANDS®.

POWERBANDS® is the highest-quality resistance bands you can get in Australia. Get yours now and start your fitness journey!