There are many muscles that surround your knee joint, and they all work together to stabilize it. It’s extremely important to strengthen them so they can properly do their job.

The main bones in your knee joint are your thigh bone (femur), shin bone (tibia) and knee cap (patella). Your quads, hamstrings, calves, and inner and outer thighs all attach to these bones, so it’s also important to stretch these muscles. If they are too rigid and tight, then they can pull on your knee and cause discomfort. 

Additionally, strong glutes are important for knee health because they help ensure proper alignment of your hips. When your hips aren’t properly aligned, it puts excess pressure on your knee joint.

Building Flexible Strength for Healthy Knees

This routine combines mobility, strengthening, and stretching to build the flexible strength your knees need to stay supported and tension-free.

---

WARM-UP

1. Knee to Chest (Right Leg)

• Lie on your back with your right leg extended
• Draw your knee towards you, clasp your hands around your shin and pull your knee towards your chest
• Release your hands and return your leg to the extended position
• Repeat 3 more times (4 total)

2. Leg Extensions (Right Leg)

• Grab behind your right thigh
• Flex your foot and extend your leg straight, then lower it down
• Point your toe and extend your leg straight, then lower it down
• Repeat 3 more times (4 total with flexed foot, 4 total with pointed toe)

3. Repeat Steps 1-2 on Left Leg

4. Bridge Lifts

• Plant both feet hip-distance apart with shins vertical (ankles under knees)
• Press evenly into your feet and lift your hips into a bridge
• Keep your upper body relaxed
• Lower down with control
• Repeat 3 more times (4 total)

---

STRENGTHENING SEQUENCE

Both sets target the quads, hamstrings, glutes, and calves. Set 1 also targets the inner thighs, while set 2 will target the outer thighs.

Set 1: 

Place a yoga block between your thighs and squeeze it throughout the entire sequence.

If you don’t have a yoga block, you can try using a folded up blanket or pillow. You just want to make sure it is dense enough so your knees stay in line with your hips when you squeeze it.

The Sequence:

1. Press hips up into a bridge
2. While holding the bridge, press into the balls of your feet to lift your heels, then lower heels back down
3. Lower your hips down with control
4. Engage your core (press lower back into mat), flex your feet, and extend your legs until straight (or as straight as possible)
5. Lower your feet back to the floor with control

Reps: 8-12 repetitions
Rest: 1 minute
Repeat: Complete another 8-12 reps

Stretch Break: Happy Baby (30-60 seconds)

• Draw knees toward your chest
• Reach hands through the center and grab the outer edges of your feet (or shins if feet aren’t reachable)
• Draw knees apart until you feel a stretch in your inner thighs
• For a deeper stretch, gently pull downward as if drawing your knees toward the floor
• Hold for 30-60 seconds

Set 2: Outer Thigh Focus

Place a yoga strap or heavy resistance band around your thighs (just above knees). Push outward against the band throughout the entire sequence.

You can also use a belt or other substitute. The goal is to keep your knees in line with your hips while continuously pushing outward. Something that doesn’t stretch, or doesn’t stretch much is ideal.

The Sequence: Repeat steps 1-5 from Set 1 (above), pushing out against the band

Reps: 8-12 repetitions
Rest: 1 minute
Repeat: Complete another 8-12 reps

---

FINAL STRETCHES

1. Reclined Cow Face Stretch (Outer Hip & Glutes)

Right Side:

• Cross your right thigh over your left
• Grab your shins and draw your knees toward your chest
• Slide your hands down to your ankles and draw them toward your armpits for a deeper stretch
• Hold for 30-60 seconds

Left Side:

• Repeat with left thigh crossed on top

2. Calf & Hamstring Stretch

Right Side:

• Place your yoga strap around the ball of your right foot
• Extend your leg until straight
• Gently pull back on the strap to flex your foot
• You should feel a stretch in your calf and hamstring
• Hold for 30-60 seconds

Left Side:

• Repeat on the left

3. Quad Stretch

Right Side:

• Lie on your left side
• Grab your right ankle and draw your knee back
• Gently push your right hip forward until you feel a stretch along your hip and quad
• Optional: Rest your knee on a yoga block for a deeper, more relaxed stretch
• Hold for 30-60 seconds

Left Side:

Roll over and repeat on the other side