I’m a personal trainer who works with seniors, and these are the four moves I make everyone do for healthy knees
These exercises can safeguard your knees against common age-related issues
kKnee pain is common among my personal training clients over 65. Whether from arthritis, overuse or old injuries, I see firsthand how limiting and debilitating knee issues can be.
To address this, there are four exercises that are mainstays for all my clients, no matter their age.
These moves are effective because they strengthen the muscles that stabilize and support the lower body, which reduces the strain on knees during movement.
They’re not only beneficial for knee health, but they’re great for improving full-body stability and balance as well.
How to do the four exercises for healthy knees
All you need is an exercise mat and a moderately-heavy looped resistance band, like this set from Amazon. Depending on your current strength level, you may need a heavier or lighter resistance band.
Start by doing one to two sets of 10 reps for each exercise. After a few sessions, increase to two or three sets and 12-15 reps. Eventually, aim to do three sets of 15 reps with a brief rest between sets. You should be able to do all reps in a set with good form without rest.
Try these moves three or four times a week on their own or as a warm-up for other workouts.
If you’re unable to get onto the floor for the banded clamshell and banded glute bridge, try the exercises on your bed or couch.
Consult a healthcare professional before starting any new exercise or workout program. These exercises are appropriate for all fitness levels, including beginners, but depending on your health history your medical team may recommend alternatives or advise you to avoid the movements. Consider meeting with a certified personal trainer or physical therapist for guidance, modifications and appropriate progressions.
1. Banded clamshell
Sets: 2 Reps: 10 each side
- Lie on your right side with a looped resistance band around your legs, just above your knees.
- Prop yourself up on your elbow, with your hips vertical and your knees bent at 90°.
- Engage your core.
- Raise your left knee, but keep your feet connected.
- Pause briefly at the top of the movement.
- Lower your knee back to the starting position.
- Do all your reps on one side, then switch sides.
Trainer tips: Avoid your hips shifting out of alignment as you raise your knee. Keep your chest leaning forwards slightly to keep your hips stable and aligned. Squeeze the outside of your hip as you lift your knee.
2. Banded glute bridge
Sets: 2 Reps: 10
- Lie on your back with your knees bent and feet flat on the floor.
- Place a looped resistance band around your legs, just above your knees.
- Engage your core and press your knees outward into the band.
- Raise your hips and pause briefly at the top of the movement.
- Lower your hips back to the floor.
Trainer tips: Avoid arching your lower back as you raise your hips. Keep your knees pressed against the band throughout the exercise.
3. Banded monster walk
Sets: 2 Reps: 10 each side
- Stand with your feet hip-width apart with a looped resistance band around your ankles.
- Engage your core and press your ankles out into the band to keep it taut.
- Walk forward, pushing your foot outward into the band as you go.
- Repeat the motion walking backward.
Trainer tips: Keep your stance wide and your toes pointed forward. You should feel the muscles on the sides of your hips engage. Keep the band taut throughout the exercise.
4. Banded kickback
Sets: 2 Reps: 10
- Stand with your feet hip-width apart with a looped resistance band around your ankles.
- Engage your core.
- Raise your right heel behind you, squeezing your right glute.
- Pause briefly at the top of the movement.
- Lower your foot back to the starting position.
- Do all your reps on one side, then switch sides.
Trainer tips: Avoid arching your lower back as you kick your heel. If you have balance issues, hold onto a sturdy surface for support. Avoid externally rotating your leg as you raise your heel.
