10 Knee Strengthening Exercises For Runners

Whether you’re a regular at your weekly run club or training for a marathon, chances are you’ve felt knee pain at some point in your running journey.

Known as runner’s knee (or patellofemoral pain, PFP, in scientific terms), it accounts for a staggering 28% of running injuries [1].

You know the feeling: a dull ache behind your kneecap after a long run, a sharp twinge when hitting the stairs, or the frustration of watching your mileage drop because your knees just can’t keep up.

You’ve tried rest, foam rolling, maybe even stretching, yet the pain lingers, keeping you from the runs you love.

The good news? Knee pain isn’t something you have to accept—it’s often a sign that your muscles and joints need targeted support. In this guide, we’ll show you the best knee strengthening exercises for runners to build stability, protect your knees, and get you back to running stronger and pain-free.

Disclaimer: This article is for informational purposes only and reflects general thoughts and opinions on knee-strengthening exercises for runners. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing ongoing knee pain, suspect a serious injury, or have concerns about your health, please consult a qualified healthcare professional such as a doctor or physiotherapist before beginning or modifying any exercise program.

Does Running Cause Knee Pain?

First things first, let’s set the record straight—running doesn’t automatically cause knee pain. In fact, moderate running can be good for your joints, as cartilage benefits from regular, controlled loading [2].

That said, knee pain (usually felt at the front of the knee around or just behind the patella (kneecap)) [3] can develop due to factors such as:

• Increasing your running volume too quickly

• Wearing footwear that doesn’t suit your running style

• Running with poor technique

• Weak or imbalanced muscles around the knees, hips, and core

This article focuses on the last point, showing you why knee strength is so crucial for runners.

You’ll learn exercises that target the quads, glutes, hamstrings, and hips, helping improve running form, balance, efficiency, and injury resilience.

💡 Tip: Early intervention with strengthening, mobility work, and proper running form usually leads to faster recovery and lowers the risk of recurrence. Even if you don’t currently have knee pain, it’s still a good idea to include exercises to strengthen knees in your routine, to help prevent runner’s knee or other injuries down the line.

The 10 Best Knee Strengthening Exercises For Runners

Knee strengthening exercises don’t just target the knee—they engage your entire upper leg and core, creating a domino effect: stronger quads support the hips, which in turn stabilizes the knees, and stronger hamstrings improve knee flexion and control.

Including core work helps balance and stabilize your body, reducing pressure on the knees and minimizing the risk of injury and pain.

If you’re searching for how to strengthen your knees we’ve put together the 10 essential exercises that target the knee joint and surrounding muscles. You don’t need to do them all at once—these exercises work well as part of a warm-up or mobility routine, with 2–3 sets of each recommended. Many of these knee strengthening exercises can be done at home, requiring only your bodyweight or minimal equipment.

1. Single Leg Step Down

The single-leg box step-down strengthens the quads, glutes, and hamstrings while training eccentric control, which protects the knees. It’s also a great screening tool—research shows that how you perform this exercise predicts your running mechanics, helping identify movement patterns that could increase knee injury risk [4].

How to do it:

1. Stand on a step or platform on one leg, knee slightly bent.

2. Slowly lower your free leg toward the floor, keeping your hips level.

3. Tap the floor lightly with your heel without shifting weight.

4. Slowly return to the starting position.

5. Repeat for 8–12 reps per leg, maintaining control throughout.

Tip: Keep your knee tracking over your toes, not caving inward. Start with a low step and increase height as your strength and control improve.

2. Single Leg Decline Squat

The single-leg decline squat is one of the most knee rehab exercises for loading the patellar tendon (the band of tissue that connects your kneecap to your shinbone) and reducing knee pain from running [5].

By using a slant board, this move emphasizes the eccentric (lowering) phase, which is key for tendon strength and resilience. The greater the decline, the greater load through the knee extensors (with optimum effects found at angles greater than 16° according to Richards et al study in 2008) [6].

(Don’t have a slant board? You can improvise by placing a wooden plank or chopping board on the edge of a step, stacking two weight plates, or using a sturdy yoga block.)

How to do it:

1. Stand on a slant board with one foot, the other leg held slightly off the ground.

2. Engage your core and keep your chest tall.

3. Slowly bend the working leg, lowering yourself into a squat as far as you can control. Keep the movement slow and controlled, focusing on keeping your knee tracking over your toe.

4. Pause briefly at the bottom, keeping the movement smooth and controlled.

5. Place your non-working foot down for support if needed, then return to standing.

Tip: Hold onto a wall or rail for balance, and aim to build up to 10 controlled reps per leg for three sets. You might only be able to do a few reps at first–this is fine, but challenge yourself to gradually build on this week by week.

3. Tibial Raises

Tibial raises strengthen the anterior tibialis, the muscle running down the front of your shin. This muscle is key for absorbing impact when your foot strikes the ground, helping to reduce stress on the knees and shins. Strong tibs are a runner’s secret weapon for preventing knee pain and shin splints.

How to do it:

1. Stand with your back against a wall, heels about 6–8 inches away.

2. Keep your weight in your heels and your legs straight.

3. Lift your toes and the front of your feet as high as possible, keeping heels on the ground.

4. Pause briefly at the top, feeling the contraction in your shins.

5. Lower your feet back down under control and repeat.

Tip: Start with 10–15 reps, and as you get stronger, step further away from the wall to increase the difficulty.

4. Single Leg Glute Bridge

The single-leg glute bridge strengthens the glutes, hamstrings, and core, helping stabilize the pelvis and reduce stress on the knees during running.

In a large study of marathon runners in 2019, researchers found glute strength to be a good protection against overuse injuries (experienced by about 36% of runners) [7]. They found the single leg glute bridge to be a good predictor of injury risk: Those who could hold a single-leg glute bridge on their weaker side for 20–29 seconds had a 64% lower risk of injury, and those who held it for 30 seconds or more had a 49% lower risk compared with runners who could only hold it for 0–9 seconds.

This knee strengthening exercise can easily be done at home, so there’s no excuse for adding it into your pre-run warm up.

How To Do It:

• Begin lying supine on the floor with your knees bent and hands by your side

• Engage your core and lengthen one leg out, keeping one foot on the floor

• Push through your foot to slowly lift your hips into a bridge position, keeping your one leg extended

• Hold for a second at the top, squeezing your glutes and core

• Return to the starting position and complete 10 repetitions

• Repeat on the other side

Tip: Keep ribs down and core tight to avoid arching your back. Aim to gradually increase your hold time on the weaker side to build endurance and protect your knees during running.

5. Step-Up With Knee Drive

This knee stability exercise builds quad and glute strength while improving knee stability, balance, and single-leg control–all of which are essential for efficient, injury-free running. By driving the knee up at the top of the step, you’re not only mimicking the mechanics of running but also training hip flexor strength and coordination, helping you develop a stronger, more explosive stride.

How To Do It:

• Begin standing with feet hip-width apart in front of a box, bench, or step

• Step left foot onto the box and drive the other knee up towards the chest at a 90-degree angle to the hip

• Slowly lower the left foot back to the floor and step down

• Repeat for 10 repetitions, then swap sides

Optional: To advance this exercise, hold a single dumbbell with the hand that’s on the same side as the leg that you’re stepping up with, the opposite hand should be free, and the other leg should be driving upwards.

6. Seated Leg Raises

This exercise targets the hip flexors and quads, muscles essential for knee lift and stride efficiency when running. By isolating these muscles in a controlled seated position, you can improve your ability to maintain form and power through longer runs.

How To Do It:

• Sit tall on a chair with your back straight and feet flat on the ground

• Lift one leg up so it’s horizontal, contracting your quad in the process

• Bend the leg at the knee while keeping the contraction, then extend it back out to the horizontal position

• Control the movement as you return your foot to the floor

• Repeat 10 times, then swap legs

Tip: Place your hands lightly on the chair for balance, but avoid leaning back—staying upright keeps your core engaged and maximises activation in the hip flexors

7. Spanish Squat

The Spanish Squat is a knee-friendly, quad-focused exercise that strengthens the quadriceps while keeping the knees safe. It’s great for improving knee stability, patellar tendon strength, and running performance, making it an ideal addition for runners looking to prevent or rehabilitate their knees.

How To Do It:

1. Loop a long resistance band of moderate to heavy resistance around the rig (or any sturdy object) at knee height. Step into the band, facing toward the rig, so it sits just behind and below your knees.

2. Position your feet hip-width apart, toes facing forward. Keep your chest up and core engaged. Make sure you are far enough away from the rig that the band feels taut, pulling slightly forward.

3. Begin the squat by pushing your hips back and bending your knees, keeping your chest upright. Lower until your thighs are roughly parallel to the floor or slightly lower, feeling the tension in your quads as you sit back into the squat.

4. Hold at the bottom for 1–2 seconds, maintaining tension through the band.

5. Press through your heels and extend your knees by driving them into the band to return to standing. Lean back slightly into the band at this top position.

6. Perform 8–12 reps for 2–3 sets, maintaining controlled movement throughout.

💡 Tip: Keep your chest upright and avoid letting your knees drift inward; the band will help train proper knee alignment.

8. Forward Lunge

The forward lunge is a classic lower-body move that builds quad and glute strength, while also engaging the hamstrings and calves. For runners, it’s especially valuable because it trains single-leg knee stability, balance, and alignment—all of which are critical for efficient stride mechanics and reducing the risk of knee pain. Lunges also challenge the core, helping you stay upright and controlled during long runs.

How To Do It:

• Begin standing with your feet hip-width apart, with your hands at your side

• Step your left leg forward, keeping your right foot in place, and bend both knees at a 90-degree angle

• Your front knee should be in line with your toes, and your back knee should be hovering as close to the floor as you can get (or lightly touching it)

• Lift your chest and engage your core as you push through the front foot to return to the starting position.

• Repeat 10 times, then switch legs.

Optional: To advance this exercise, hold a dumbbell in each hand whilst performing each rep

9. Lying Hamstring Curl With Dumbbell

This isolation exercise targets the hamstrings, which balance quad strength and protect the knee joint. For runners, stronger hamstrings mean greater stride power, reduced risk of imbalances, and added protection against common overuse injuries like runner’s knee and hamstring strains [8].

How To Do It:

• Place a single dumbbell vertically on the floor, and place one foot on either side of the dumbbell

• Lower down into a prone position with your elbows and hands beside your head, or head resting on your hands

• Engage your glutes

• Flex your feet, squeeze the dumbbell with your feet, and bend your knees to lift off the floor towards the glutes, squeezing your glutes and hamstrings as you do so

• Hold for a second at the top and lower back down whilst still engaging your legs and glutes.s

• Repeat 10 times

Tip: Keep your hips pressed into the floor throughout the movement—this prevents your lower back from arching and ensures the hamstrings do all the work.

No dumbbell? Try hamstring walkouts: start in a glute bridge, then slowly “walk” your heels out until your legs are nearly straight, keeping hips lifted, before walking them back in

10. Clamshells

Clamshells are a small but mighty exercise that targets the glute medius, one of the most important stabilising muscles for runners. A strong glute medius prevents the knees from collapsing inward (knee valgus), which is a common contributor to knee pain and running-related injuries [9]. By building hip stability, clamshells also improve stride efficiency and balance, especially during long runs when fatigue sets in.

How To Do It:

• Begin lying on your side with your legs, with your hands resting under your head, and your legs stacked on top of each other

• Bend your knees 90 degrees with hips about 45 degrees, keeping your knees and hips stacked

• Keeping your feet together, open the knee of the top leg like a clam, rotating through the hip so your knee points towards the ceiling.

• Engage your glutes and pause at the top

• Lower your top leg back down and repeat 15 times

• Repeat on the other side

Optional: To advance this exercise, place a resistance band around your thighs, or lift your bottom hip off the ground for an added core challenge.

Other Solutions For Knee Pain

Alongside knee rehab exercises, there are additional strategies that can help prevent or reduce knee pain from running:

• Zinc oxide tape or kinesiology tape–A popular method amongst runners, this tape can help support the knee, reduce pain, and improve movement patterns during activity. One strip is usually placed below the kneecap, and the other is anchored above it, creating gentle tension that helps guide the patella and reduce strain on the surrounding tissues.

• Correcting your running form/gait analysis–identifying and addressing technique issues, such as overpronation or excessive knee valgus, can reduce stress on the knees and prevent injury. A gait analysis, often offered at running shops or by physiotherapists and running coaches, can help identify how you run and provide guidance on correcting your form to reduce knee strain and improve efficiency.

• Proper footwear –wearing shoes suited to your foot type and running style can help absorb impact and maintain alignment. Again, going to a proper running shop and getting your gait analysed is a good way to ensure you are wearing the right footwear.

• Gradual training increases–avoid sudden jumps in mileage or intensity to give your muscles and joints time to adapt. Aim to increase your mileage by no more than 10% per week.

See You At The Finish Line

Incorporating knee strengthening exercises into your weekly routine helps build the muscles around your knees, improving stability, reducing injury risk, and keeping you running stronger for longer.

If you’re just starting out, focusing on knee stability and mobility now can help prevent runner’s knee and other common injuries down the line.

But no matter where you are in your running journey, maintaining strong, stable knees ensures you can run your best—not just at the start of your run, but all the way through to the final mile.

Whether you’re building up to your first 5K or chasing a personal best, our running range helps you perform at your best (and look good, too).