Strengthen and protect your knees with effective, safe exercises guided by Summit Osteo & Performance Ringwood. Build joint stability and prevent injury.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Whether you run, lift, cycle, or play sport, strong knees are essential for performance and long-term joint health.
At Summit Osteo & Performance in Ringwood, we often see people dealing with knee discomfort caused by weakness or imbalance around the hip and thigh.
The good news? Targeted strengthening can improve movement, reduce pain, and help prevent future injuries.
Here are three key exercises for better knee stability and control.
Wall sits are an excellent starting point for improving endurance and control through the quads and glutes.
How to do it:
1. Stand with your back against a wall, feet shoulder-width apart.
2. Slide down until your knees are bent to roughly 90 degrees.
3. Keep your knees aligned with your ankles and hold for 30–60 seconds.
Tip: Avoid pushing your knees past your toes. Focus on even pressure through your feet.
Step-ups mimic everyday and sport-specific movements, helping build strength and stability.
How to do it:
1. Stand in front of a box or step at knee height.
2. Step up with one leg, driving through your heel.
3. Lower slowly and repeat on the other side.
Tip: Control the downward phase — that’s where strength and joint stability improve most.
Strong glutes are crucial for knee control. The glute bridge strengthens the hips and reduces stress through the knees.
How to do it:
1. Lie on your back with knees bent and feet flat.
2. Engage your core and lift your hips until shoulders, hips, and knees form a straight line.
3. Hold briefly, then lower slowly.
Tip: Don’t overarch your lower back — keep movement smooth and controlled.
The knee doesn’t work in isolation. Weakness in the hips or poor ankle control often contributes to knee pain.
By strengthening the muscles that support proper movement, you reduce strain on the knee joint and improve overall function.
Consistent strength training helps:
Protect cartilage and tendons
Improve stability and balance
Lower the risk of overuse injuries
If you’re recovering from injury or knee pain persists despite exercise, a tailored program is best.
An osteopath can assess movement patterns, identify imbalances, and guide load progression safely.
Book an Appointment
or learn more on the Knee Pain Treatment in Ringwood page.
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⚠️ Disclaimer
This article is for general information only and does not replace individual medical advice.
If you’re experiencing pain or discomfort, please consult your healthcare professional or osteopath for assessment.
