We rely on our knees more than we might realize. Unfortunately, they’re not the most stable joint in your body, so if you don’t take care of them, it could significantly affect you later in life. Thankfully, you can reduce the risk of such issues with the right exercises!
Step-ups
Make sure you have a small, sturdy platform to stand on. With this in front of you, step up onto it with one leg, followed by the other. Your feet should be hip-width apart, and your hands should remain at your side. Try to bring your second foot up by using the foot that’s already on the platform instead of pushing off the floor. Once you’ve done this, step back down to your starting position and repeat for your desired number of reps.
Single-leg deadlifts
Start by standing with your feet together. Put your weight on your left side and slightly bend that knee. Lower your torso, so it’s parallel to the floor. As you do this, lift your right leg behind you, trying your best to make that parallel to the floor as well. Bring it back down, using your left heel to help you return to your starting position. Squeeze your glutes, then swap legs and repeat.
Split squats
Stand with your feet hip-width apart and one placed in front of the other. With your core braced, bend your knees so that your thighs are parallel to the floor. Keep your shoulders back and your spine as straight as possible as you push through your heel to return to your starting position. Do this for so many reps, then swap legs and repeat.
Banded glute bridges
Feel like you need to lie down after those exercises? This is the perfect opportunity to try some banded glute bridges! Lie on your back with your feet flat on the floor – hip-width apart – and your knees bent. From here, you want to lift your hips off the floor. You’ll need to squeeze your glutes and abs while also pushing through your heels. The exercise will be successful if you manage to form a straight line from your shoulders to your knees. Hold the position for a second, lower your hips to the ground, then repeat.