A trainer says you should do these five exercises if you want strong, healthy knees

Knee niggles are frustrating, especially when you’re an active person. Our knees play a role in most sports and everyday movements, so looking after them should be a top priority. And one of the best ways to do this? Regular strength training.

Strengthening the knees reduces injury risk, improves joint stability, and enhances mobility. To help keep your knees strong and healthy, Fit&Well spoke to personal trainer Roxanne Russell to get her favorite knee-strengthening exercises.

You won’t need much equipment to do the moves, just a step or solid chair. Over time you can make most of these movements more challenging by adding weight with a kettlebell or dumbbell.

Poliquin step up

Sets: 2-3 Reps: 12-14 on each leg

• Place one of your feet on a low step or platform with the heel slightly elevated. If you’re in a gym, you could slip a weight plate under your heel for elevation. If you’re at home grab something like a sturdy hardback book.
• Arrange your feet so that the toes of the elevated platform foot are slightly further back than the heel of your foot on the floor. Your weight should be on the platform leg and your hips should be stacked over the working ankle
• Step up by pushing through the heel of the platform leg.
• Slowly bend the knee of your elevated leg and lower the heel of the other foot to the floor.

Squats

Sets: 2-3 Reps: 15-20

• Stand with your feet shoulder-width apart, toes slightly turned out.
• Lower your body by bending your knees, sending your knees out in the same direction as your little toe as you go down. Keep your chest up and proud and your spine straight.
• Push through your heels to return to the starting position.

Step-ups

Sets: 2-3 Reps: 10-12 on each leg

• Find a step/bench that is knee height.
• Step onto the bench with one foot. Ensure your entire foot is planted firmly.
• Pressing through the heel of the elevated working leg, stand up and straighten your legs.
• Slowly step back…