Whether you’re an athlete or a desk jockey, you need to look after your knees.
They’re among the most complex joints in the body and we rely on our knees for everything from walking and running to bending, lifting and jumping.
But knees are vulnerable because they have to support our body weight while at the same time carrying out a range of movement.
There are many reasons you can develop knee pain, but often it’s caused by weakness in the surrounding muscles, such as your glutes, hamstrings, quads and calves.
The result of this muscle imbalance can be too much pressure being put through your knee joints.
This exercise routine can help make the surrounding muscles stronger, keeping pressure off your knees.
Note that if you have existing knee pain or have been diagnosed with osteoarthritis, you should get assessed and seek advice from a health professional before trying this workout.
Squats and hamstring curls
The single-leg squat works to strengthen your glutes. Though it can be challenging at first, there are steps you can take to work up to a full squat.
The hamstring curl works your hamstrings — and you’ll need a machine to undertake this one.
Perform three sets of 12-15 of each exercise before moving to the exercises below.
For example: do 12-15 reps of a single-leg squat on each leg, then do 12-15 reps of the single-leg hamstring curl. Rest for 30 seconds, then repeat twice more.
Hip extensions and calf raises
The hip extension works the mid-section, thighs and glutes.
This one’s easy to do any time you come across a set of stairs.
Perform three sets of 12-15 of each exercise.
Perform three, 30-second holds with 30 seconds rest in-between.
Cassie White is a Sydney-based personal trainer, yoga coach and health journalist.