Strength at home
Knee control warm-up
Knock-kneed bones don't change with exercise, but knees that cave in during squats and landings can be trained. Do this 2 to 3 times a week, or before sport. Watch your knees in a mirror or on video and keep them over your middle toes.
Warm up
- Beginner · Hip abductors, Shoulders, Calves · 3D demoOr jumping jacks if impact feels fineEasier: Seated marchHarder: Jumping jack
- Standing hip CARs3 slow circles each legBeginner · 3D demoHold a wall for balanceHarder: 90/90 hip lift-off
Hips
- Lateral band walk2 sets of 10 steps each wayBeginner · Hip abductors, Glutes, Quads · 3D demoEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
- Standing wall-press hip abduction3 holds of 10 s each sideBeginner · Hip abductors, Glutes, Abs · 3D demoHarder: Lateral band walk
Strength with alignment
2 rounds · Rest 60 s between rounds
- Bodyweight squat10 repsBeginner · Quads, Glutes, Hamstrings · 3D demoKnees over the middle toes; film yourself from the frontEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
- Reverse lunge8 each sideIntermediate · Quads, Glutes, Hamstrings · 3D demoEasier: Split squatHarder: Split squat with dumbbells
- Patrick step-down8 slow reps each sideIntermediate · Quads, Glutes, Hip abductors · 3D demoLow step; the standing knee tracks over the footEasier: Bodyweight squatHarder: Skater squat
- Single-leg glute bridge8 each sideIntermediate · Glutes, Hamstrings, Abs · 3D demoEasier: Glute bridgeHarder: Glute-ham raise
Balance and landing
- Single-leg stand2 holds of 30 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix
- Snapdown to athletic landing2 sets of 5, hold each landing for 2 sBeginner · Quads, Glutes, Hamstrings · 3D demoLand quietly: hips back, knees bent and over the toesHarder: Box drop landing
Tips
- When landings are quiet, progress to box drop landings from a low step, then the single-leg hop and stick.
- If your knee hurts, follow the knee pain guide's pain rule, and stop for a knee that swells, locks or gives way.
- Children don't need this for knock knees: active play is enough.
- For team sports, a full warm-up with cutting and agility drills, done 2 to 3 times a week for at least 20 minutes, has the best evidence for preventing ACL (anterior cruciate ligament) injuries.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More strength at home
Beginner bodyweight workout
A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.
20 minBeginner10 movesNo equipment
Full-body bodyweight workout
An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.
30 minIntermediate11 movesNo equipment
Full-body dumbbell workout
A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.
35 minIntermediate9 movesA band, A dumbbellQuestions people ask
How long does the knee control warm-up take?
About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall, A band, A step. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 7 of its 10 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.