3 Best Exercises for Runner's Knee
Runner's knee is one of the most common overuse injuries in runners, causing pain around the kneecap that can make every run uncomfortable. While reducing your training load can help calm symptoms, strengthening the muscles that support your hips and knees is one of the best ways to recover and prevent future pain.
Here are three simple exercises you can add to your routine two to three times per week.
1. Single-Leg Glute Bridge
Strong glutes help control hip and knee alignment while running, reducing stress on the knee.
How to do it:
Lie on your back with one foot on the floor and the other leg straight.
Press through your heel to lift your hips until your body forms a straight line.
Lower slowly with control.
Sets: 3 sets of 10–15 reps per leg
2. Bulgarian Split Squat
The Bulgarian split squat builds strength in your glutes, quads, and hamstrings while improving single-leg stability—an essential component of efficient running.
How to do it:
Place your back foot on a bench or step.
Lower until your front thigh is nearly parallel to the floor.
Drive through your front heel to return to standing.
Keep your front knee aligned with your toes throughout the movement.
Sets: 3 sets of 8–10 reps per leg
3. Step-Down Exercise
Step-downs improve knee control and strengthen the muscles used during running, helping reduce excessive stress on the kneecap.
How to do it:
Stand on a low step.
Slowly lower your opposite heel toward the floor.
Return to the starting position without letting your knee collapse inward.
Sets: 3 sets of 8–12 reps per leg
Final Thoughts
Strength training is one of the most effective ways to reduce runner's knee pain and improve your running mechanics. By consistently performing these three exercises, you can build stronger hips and legs, improve knee stability, and decrease your risk of future injuries.
Incorporate these exercises into your routine two to three times per week:
Single-Leg Glute Bridge
Bulgarian Split Squat
Step-Down Exercise
Ready to Get Back to Running?
If runner's knee is keeping you from reaching your goals, the team at Recover Health is here to help. We specialize in recovery and rehabilitation for active individuals, using personalized treatment plans to address the root cause of pain and get you back to doing what you love.
Whether you're training for your next race or simply want to run pain-free, our team can help you recover, move better, and perform at your best.
Book your assessment with Recover Health today and take the first step toward pain-free running.