I’m a personal trainer who helps clients get stronger after injury—these are the three exercises I recommend everyone do to prevent knee issues

Woman in exercise clothes a pink vest and black cycling shorts stepping onto a small indoor step and raising her knee. there's a wooden unit, net curtains and a blank wall behind her.

I’m a certified personal trainer and corrective exercise specialist, and I love working with clients who’ve recently graduated from physical therapy. It’s exciting to see them regain strength and stability following injury.

For clients recovering from knee injuries—and depending on the kind of knee injury—I usually program banded exercises like the ones below, once they’ve been cleared to work out.

But, you don’t have to wait for injury to happen. These moves effectively strengthen important muscles in your glutes, hips and legs, and may help prevent issues developing in the future.

How to do the knee exercises

Check in with your medical team before starting any new activity. That’s especially important if you’re recovering from a recent injury.

For this routine, you’ll need an exercise mat, a looped resistance band and a step.

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The exercises are:

1. Banded glute bridge: 3 x 12-15 reps
2. Banded clamshell: 3 x 12-15 reps each side
3. Step-up: 3 x 10-12 reps each side

1. Banded glute bridge

Sets: 3 Reps: 12-15

• Lie on your back with your knees bent and your feet flat on the floor.
• Place a resistance band just above your knees.
• Engage your core muscles.
• Squeeze your glutes and lift your hips off the floor.
• Lower your hips with control.

Trainer tips: Press your knees out into the band’s resistance as you lift your hips. Avoid excessively arching your lower back.

2. Banded clamshell

Sets: 3 Reps: 12-15 each side

• Lie on your right side with your knees bent, and feet and knees together.
• Place a looped resistance band just above your knees.
• Engage your core and lift your top knee, keeping your feet connected.
• Slowly lower your knee back to the start.
• Complete all the repetitions on one side, then repeat on the other.

Trainer tip: Keep your hips aligned vertically and avoid leaning back.

3. Step-up

Sets: 3 Reps: 10-12 each side

• Stand facing a platform and engage your core.
• Step your right foot onto the platform, press your weight into your right foot and squeeze your glutes, then extend your right leg to rise.
• Bring your left foot onto the step.
• Step your right foot back to the floor, followed by your left.
• Do all your reps on one side, then switch sides.

Trainer tips: Use a sturdy support for balance if needed. Ensure your whole foot is on the step as you step up. Hold a dumbbell or kettlebell to make the exercise more challenging as you get stronger.