Knee tracking issues

If your knees tend to wobble or drift inward during lunges, it’s likely due to weak muscles around the hips, knees, or hamstrings, as well as poor balance and control. Addressing these issues not only improves your form but also reduces the risk of injury. Below, we’ve provided a detailed, step-by-step guide to strengthening the muscles that support your knees, along with video instructions to ensure you get the most out of each exercise. By focusing on targeted strengthening, stability training, and flexibility work, you’ll see fast improvements in your lunge technique and overall knee health.

How to strengthen the muscles that support your knees

This is a comprehensive list of recommendations for improving knee tracking during lunges, including explanations and YouTube video links for demonstrations across all categories. Start by giving the first categories a try and then work your way down.

These exercises will also be added into our outdoor sessions for everyone’s benefit. Many of these exercises involve using resistance bands. Invest in some if you dn’t have them. And bring them to the sessions!

1. Strengthen the Gluteus Medius and Maximus

Exercise: Lateral Band Walks
Strengthens the gluteus medius for pelvic stability and proper knee alignment.

2. Improve Proprioception and Stability

Exercise: Single-Leg Deadlifts
Enhances balance and neuromuscular coordination to stabilize the knees.

3. Strengthen the Quadriceps (Especially VMO)

Exercise: Step-Ups
Activates the quadriceps and supports functional knee stability.

4. Address Hamstring Weakness

Exercise: Romanian Deadlifts
Targets the hamstrings for better posterior chain engagement and knee mechanics.

Exercise: Stability Ball Hamstring Curls
Builds hamstring strength with a focus on knee stabilization.

5. Stretch and Mobilize Tight Areas

Stretch: Calf and Ankle Mobility Work
Improves dorsiflexion to prevent compensations in knee tracking.

Stretch: Hip Flexor and IT Band Release
Loosens tight areas contributing to improper knee movement. Techniques include foam rolling and dynamic hip stretches.

Terrain Fitness Club is a group of friends who exercise outdoors in Old Portsmouth and Southsea, next to the beautiful ocean. Not only do we improve our fitness, we also get a good dose of beautiful scenery and fresh air that is good for our mental health. And, we’re nice people and fun to hang out with. It is free to join and attend. Message us in Instagram if you’d like to join!