5 Workout Moves That Strengthen Your Knees, According to a Personal Trainer

Ellis says focusing on the hamstrings is crucial to develop lower body strength, as they balance out the quadricep and allow for efficient movement of the knee.

• Lying down face up on a slick floor, place a towel, slider, or paper plate underneath one foot while the opposite leg extends in the air.
• As you bend your knee, dig your heel into the ground, and then lift your hips into a bridge position.
• In a slow three-count motion, lower your hip and re-extend your knee together, causing them to slowly arrive on the ground at the same time.
• Be sure to keep your opposite leg in the air for the whole set.
• Repeat for three to four sets of 8-12 reps.