Strengthen your KNEES with 11 simple exercises (NO EQUIPMENT)

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In this video, I’ll be showing you 11 knee strengthening exercises that require no equipment, for you to do at home.

Knee strengthening exercises after injury are an important part of your recover from issues such as runners knee (patellofemoral pain) or knee surgery. In addition, any runner would benefit from building strength in the muscles around the knees such as the quadriceps, hamstrings, glutes and adductor muscles. These knee strengthening exercises are perfect for this.

I’m sure you’ll find that many of these knee rehab exercises are the same as physio exercises for knee strengthening that may have been given to you by your physical therapist.

Of course, if you currently have knee pain, be sure to ask your doctor or physio for a full assessment before exercising on it.

The physio exercises for knee strengthening shown in this video are:

00:24 – Glute Bridges (10 x 10 second holds)
01:09 – Single Leg Glute Bridges (10 x 5-10 second holds each leg)
01:55 – Wall Sit (3 x 60 second holds)
03:13 – Rear Lunge (3 x 15 each leg)
05:00 – Box Squat (3 x 20)
07:15 – Step Ups (3 x 15 each leg)
08:17 – Forward Lunges (3 x 15 each leg)
09:46 – Lateral Lunges (3 x 15 each leg)
11:40 – Arabesques (3 x 15 each leg)
13:42 – Hamstring Bridges (10 x 10 second holds)
14:55 – Single Leg Hamstring Bridges (10 x 5-10 second holds each leg)
15:43 – Single Leg Squats (3 x 15 each leg)
17:13 – Bulgarian Split Squats (3 x 15 each leg)

Make sure you perform each of these knee strengthening exercises with a real focus on technique and maintaining good form. These should not cause you any knee pain. If they do – stop and seek medical advice.

Good luck with these knee rehabilitation exercises. I’m sure they will help!






Music by Epidemic Sound:


ABOUT ME: I’m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!


#MarathonTraining #JamesDunne #KineticRevolution


James Dunne says:

Which of these knee strengthening exercises are your favourite / do you love to hate?!

Ozzy 616 says:

I find doing the box squat in a way that keeps my shins vertical reduces my knee pain.

Uttam Khatri says:

Thanks James. Do you have any video on correcting v-shaped feet landing (splayed feet)?

Sarah Garrett says:

1. glute bridges (10 x 10 sec holds) advanced single leg glute bridges (10 x 10 sec holds)
2. wall sits (3 x 10 sec holds)
3. Rear lunge (3 x 15 each leg)
4. box squat (3 x 20)
5. step ups (3 x 15 each leg)
6. forward lunges (3 x 15 each leg)
7. side lunges (3 x 15 each leg)
8. arabesques (3 x 15 each leg)
9. hamstring bridges (10 x 10 sec holds) advanced single leg hamstring bridges (10 x 5-10 sec holds)
10. single leg squats (3 x 15 each leg)
11. Bulgarian split squat (3 x 15 each leg)

Mr Chapz says:

This is gold. Thanks 👌🥇🙌

ezra dacoliat says:

hi idk if this has been asked before but can we do this workout barefooted?

punkmedusa says:

Great set of exercises, thanks for sharing!

Tasha Yb says:

Hi! Thank you for this video!! Is it ideal to do these right before a run? Or should I incorporate it into my stretching routine? 🙂

Philip Eick - Vocal Music says:

Done it, loved it, and shared it with a bunch of friends who profited from it! Thanks!

un edward says:

For your info, James, I am also following and practicing Kneesovertoesguy to strengthen my legs, hopefully do not conflict….by the way, I am a 68 runner with weak knees and hamstrings..

un edward says:

I love watching your videos because (1) very clearly explained (2) good demo of exercises which are simple, practical, easy to remember and sustain, and without too much flairs …except the Arabesques, which I find hard to balance (3) you are passionate with your coaching…I will continue to follow and watch your videos ..keep up your good work, James

dean ween says:

How do you keep your knee aligned in the reverse lunge, mine drifts inwards?

David F says:

You're such a wealth of information. Thank you so much for sharing! My knees also thank you 😄

Delphine Bez says:

For me, knee bridges will invariably lead to injury in the tendons. Also, steps ups are now an absolute no go: (especially the steeping down part) I injured my knees doing that during lockdown 🙁

JP D says:

Hi James, I have a female friend who is very poor but just had back to back knee surgery. Arthro and open. Can she do these exercises without risking damage to the joint? Appreciate your advice.

Khalid AL Balooshi says:

Best exercises for runners 👍👍👍

Pheurton Skeurto says:

Can’t thank you enough for this video. Man, I have my work cut out for me… 😅

chichang Momin says:

Will these exercises improve my running endurance as well??

Kamalpreet Singh says:

Thank you so much sir

Hamid Hariri says:

These are excellent solid exercises. Thank you for sharing.

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