Knee exercises for runners

These knee-strengthening exercises will help with your running, strengthen the muscles around the knee and prevent knee pain.

The exercises strengthen all the muscles supporting the knee and stretch out the iliotibial band, known as the ITB, which runs down the outside of the thigh.

They can be done as part of your warm-up before a run or as a cool-down routine after a run, outside or indoors, or whenever is most convenient.

You should not feel any pain when doing these exercises. If you do, stop immediately and seek medical advice. These exercises are not suitable for people with an existing knee injury. If you're not sure if they're suitable for you, check with a GP or other health professional first.

Wall squats

A man doing a wall squat with his back against a wall, feet apart and knees slightly bent.

Tip: place an exercise ball between your back and the wall for smooth movement

Thigh contraction – 10 sets of 5 seconds with each leg

A man sitting on a chair with hands on hips, the left foot flat on the floor and the right leg straightened and raised.

A man shown from the side, sitting on a chair with the left foot on the floor and the right leg raised and straightened.

Tip: for more of a challenge, perform with an ankle weight

Hamstring stretch with thigh contraction – 3 sets of 15 seconds with each leg

A man sitting on a chair with hands on hips, the right foot flat on the floor and the left leg straightened with the heel on the floor and toes pointing up.

A man sitting on a chair with the left leg straightened and heel on the floor, while leaning forwards from the hips.

Tip: keep your back straight and bend from the hips, you can do the move looking straight ahead or looking straight down.

Squats

A man squatting with feet apart, knees bent and arms held out in front.

Lunges – 3 sets of 5 reps with each leg

A man standing in the lunge starting position with the right leg forward and left leg back.

A man in a lunge position with the right leg in front with the knee bent and the foot flat on the floor, and the left leg behind with the heel raised and left knee near the floor.

Couch to 5K running plan

New to running? Couch to 5K gets you off the sofa and running in just 9 weeks.

The One You Couch to 5K app gives you a choice of running coaches and helps you track your progress.

As well as Laura, who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.

More in Exercise

Page last reviewed: 19 September 2024
Next review due: 19 September 2027