Simple Moves for Knee Health

As an orthopedic surgeon, Howard Luks is no stranger to treating aging knees. At 63, he’s experiencing some of those issues himself. Over the years, his knees have endured meniscus tears, morning stiffness, and countless activities such as hiking, cycling, and running, not to mention the rigors of his demanding medical career.

However, a few years back, he found himself becoming concerned about the condition of his knees. Despite being fit and active—still running and lifting weights—he noticed many of his older friends and patients were increasingly hesitant to participate in activities they once enjoyed. This hesitation seemed to exacerbate their knee problems.

“I didn’t want that to happen to me,” he shared. As a result, he began reassessing his workout routine. While he remained strong and capable of lifting hefty weights, he realized that agility and balance had become issues for him.

To address this, he partnered with Brett Poniros, a performance coach from Upstate New York, to create a new resistance training regimen designed to enhance his ability to move and protect his knees.

Poniros emphasized the importance of allowing the knee to go through a full range of motion while developing speed, balance, and versatility—essential skills for maintaining quality of life as one ages. After all, if you can’t catch yourself when you stumble, the consequences can be serious.

Luks incorporates a series of seven exercises into his routine, which can also be performed at home with minimal equipment.

Before starting, it’s a good idea to consult your doctor, especially if you have fitness concerns. If you’re just starting with resistance training, Luks suggests beginning with one repetition of each exercise. Those who are more experienced should repeat each movement until they feel their muscles engage but not to complete exhaustion. Difficulty can be modified by adjusting weights, repetitions, or speed.

1. Goblet Squat

This exercise targets the quadriceps, crucial for knee health. Luks suggests it may be easier than a typical squat since holding the weight in front helps keep the torso stable while engaging the core. You can use a kettlebell, a medicine ball, or even a filled gallon jug.

• Stand with feet shoulder-width apart, slightly angled out.
• Hold the weight close to your chest.
• Lower your body as if sitting while keeping your spine upright until your thighs are parallel to the ground.
• Return to the starting position.
• Breathe evenly and keep the weight close throughout the movement.

2. Jump Squat

This variation incorporates fast, explosive movements. A healthy knee should be able to create and absorb movement quickly. Luks uses light dumbbells, but beginners can do this without weights and simply jump slightly off the ground.

• Stand with feet shoulder-width apart.
• Lower down as if sitting, until thighs are almost parallel to the ground.
• Push through your feet to jump as high as possible.
• Land softly with slightly bent knees.
• Keep your head level, looking forward, with a straight spine rather than rounded.

3. Step Up

This straightforward exercise develops balance and leg strength and requires a sturdy box or step. A wall or chair can provide additional support if needed.

• Position yourself a few inches from the box, arms at your sides.
• Step up with one leg, bringing the other up to join it.
• Step back down with the second leg.
• Focus your gaze ahead, not at the step.
• Switch legs after a few repetitions.

4. Twisting Jump-Ups

This move trains your ability to twist and rotate, which can help prevent falls. It requires a box or a sturdy cushion. Start by stepping off and turning after you touch down, to master the pattern.

• Begin on the box, facing forward.
• Jump off while twisting your body to land sideways.
• Land softly with knees bent and arms at your sides.
• Jump up, twisting mid-air to face the box again.
• Land gently on the box, then repeat.

5. Quick Feet

This exercise enhances balance, coordination, and the ability to shift quickly. While Luks uses a weight plate, any small, stable object will work.

• Stand next to the chosen object.
• Quickly step on and off as fast as you can.
• Land softly, keeping your arms relaxed.
• Maintain a forward gaze, not looking down.

6. Wall Sit

This squat variation works the calves, glutes, and quads. While it may appear easier than a traditional squat, prolonged wall sits can create significant intensity in those muscles.

• Stand with your back against a wall, feet out in front.
• Slide down into a seated position, keeping feet flat.
• Cross your arms over your chest and hold the position for as long as you can.
• Push back up from the wall when finished.
• If experiencing knee pain, extend your feet further out.

7. Split Squat (Rear Foot Elevated)

Exercises focusing on one leg can significantly improve strength, stability, and balance. If you’re comfortable with standard squats, you’re likely ready for this more challenging variation.

• Stand tall, bending one leg to position the foot behind you on a bench or similar object.
• Lower your other leg into a squat, keeping your thigh parallel to the ground.
• Try to hold the squat for a few seconds.
• Return to standing and switch legs.

This information is part of an ongoing series exploring knee health. Tomorrow’s topic: The scientific pursuit of arthritis cures.