Ankles, knees and hips: 10 joint-friendly exercises

The lower limbs contain some of the largest and strongest muscles in the body. The glutes, quadriceps, hamstrings and calves work together to generate force, absorb impact and stabilize movement during everyday activities such as walking, stair climbing and running.

Because the ankles, knees, and hips work as a connected system, weakness or stiffness in one joint can affect the others. Limited ankle mobility, for example, can increase stress on the knees, while weak glutes can lead to misalignment of the knees during movements such as squatting or stepping.

Understanding how the muscles surrounding each joint work together can help recognize exercises that build strength and support mobility throughout the lower body. The following are just some of the joint-friendly exercises you can embed in target the ankles, the knees and hips to promote stability, power and healthy movement patterns. For additional exercises to target the muscles that act on the joints of the lower body, visit it ACE mexercise largelibrary.

Ankles

The ankle joint plays a key role in balance, shock absorption and force transfer during walking and running. Strengthening the muscles that support the ankle can help improve stability and reduce the risk of sprains.

Banded Inversion and Eversion

Sit on the floor with both legs stretched out in front of you. Wrap a resistance band around the front of one leg and anchor the other end of the band to a stable object, such as a table leg, chair leg, or heavy piece of furniture. Perform 12 to 15 repetitions of both exercises with each leg and 2 to 3 sets depending on your fitness level.

• For an inversion exercise, position the band so that it rotates around the big toe/middle side of the front foot. Slowly pull the sole inward toward the midline against resistance.
• For an eversion exercise, reposition the strap so that it rotates around the pinky toe/side of the front foot. The band will try to pull the foot in while you rotate the sole outward away from the midline against resistance.

Single Leg Calf Raises

Stand on one leg and slowly lift the heel off the floor, then lower with control. This exercise strengthens the calf muscles and improves ankle stability. Perform 10 to 12 repetitions per side and 2 to 3 sets depending on your fitness level.

Single-largeB.C. Balance

Stand on one leg for 20 to 30 seconds while maintaining an upright posture. This simple exercise improves ankle stability and proprioception. To increase the challenge, try closing your eyes or standing on a soft surface. Do 2 to 3 repetitions, depending on your fitness level.

Knees

The knee is a hinge joint that relies on the surrounding muscles, particularly the quadriceps, hamstrings and glutes, for stability. Strengthening these muscles helps support proper knee alignment and movement.

Occupations

Stand with your feet shoulder-width apart. Push the hips back and bend the knees as if sitting in a chair. Lower until your thighs are nearly parallel to the floor, then push through your heels to return to a standing position. Perform 2 to 3 sets of 8 to 12 repetitions.

Lateral Band Walks

This exercise can strengthen the gluteus medius, which reduces stress on the iliac (IT) band and can prevent lateral knee pain.

Place a small resistance band around the ankles or just above the knees. Stand with your feet hip-width apart and bend slightly at the hips and knees to maintain an athletic stance. Shift to the side keeping the tension in the belt and keeping the hips level. Continue walking in one direction for 8 to 12 steps, then return to the opposite direction. Perform 2 to 3 sets in each direction.

Hips

The hips are powerful ball-and-socket joints that generate force and help control the alignment of the entire lower body. Strong glutes and flexible hip flexors are essential for efficient movement and reducing stress on the knees and lower back.

Buttock bridges

Lie on your back with your knees bent and feet on the floor. Push through the heels to lift the hips until the body forms a straight line from the shoulders to the knees. Lower slowly and repeat for 10 to 12 repetitions, for 2 to 3 sets depending on your fitness level.

Parachute shells

Lie on your side with your knees bent and feet together. Keeping the feet together, lift the top knee while maintaining a stable pelvis. Place a resistance band just above the knees to make it harder. This exercise strengthens the gluteus medius, which helps stabilize the hips and knees. Perform 10 to 12 repetitions per side for 2 to 3 sets, depending on your fitness level.

Hip hinges

Stand with your feet hip-width apart and a slight bend in your knees. Push the hips back while keeping the spine neutral, then return to standing position by squeezing the glutes. This movement strengthens the posterior chain and promotes proper hip mechanics. Perform 10 to 12 repetitions per side for 2 to 3 sets, depending on your fitness level.

Reverse Lunges

Stand tall with your feet hip-width apart. Step one leg back and lower the body until both knees are bent at about a 90° angle. The front knee should remain aligned over the ankle while the back knee moves toward the floor. Push through the front heel to return to a standing position and repeat on the other side. Perform 8 to 10 repetitions per leg for 2 to 3 sets depending on your fitness level.

Reverse ruffles strengthen the glutes, quads and hip stabilizers while helping to improve balance and lower body control.

Conclusion

Choosing joint-friendly exercises can help strengthen the muscles that support the ankles, knees and hips while minimizing unnecessary stress on the joints. Incorporating movements like these into a regular routine can help build lower-body strength, improve movement efficiency, and support long-term joint health.

If you’re interested in learning more about lower body strength training, check out these two lessons: Hip hinge training for performance (worth 0.3 ACE CEC): Learn the biomechanics of the hip joint and how to train and program hinge-based joint movements, including deadlifts, Romanian deadlifts, kettlebell swings, and single-leg variations. Mastering the Squat: Stronger, Safer, Better (worth 0.3 ACE CEC): This lesson explores the biomechanics and science behind this fundamental movement so exercise professionals can confidently coach and program squat training.