Strong on the Stairs - Part 2: Knees

Next we move up the chain to address the knees themselves. Once you have flexibility and strength in your ankles (see Part 1) to step down without pain or plopping, you’ll need enough strength in your thighs (especially the quadriceps muscles) to control the downward movement and protect your knees.

On stairs and down hills, your quadriceps muscles help to lower you down AND protect against the higher forces that the knee withstands in this position over the toes. Here are 2 exercises I have found most effective with my clients in building happy, strong knees on the stairs!

If you do have an injury or medical condition be sure to consult your doctor before starting any new exercise program. This is not meant to be medical advice. If any exercise causes pain of any kind, do not do it!

Strengthening:

L-Sit Leg Lift: Sit with your back against the wall or a couch and your legs straight out in front of you. Squeeze the muscles on the top of your thigh (the quadriceps) on one side, then lift your entire leg off the ground. Hold for 5 seconds, then repeat on the other side. Repeat 5 times on each side. Work your way up to holding for 30 seconds on each side.

Step Down: Only perform this exercise in a pain-free range of motion! Working through pain is never a good idea! You can do this exercise off of a step or on the ground reaching one foot out in front of you. Bend your knee in front of your toes to lower your foot, keeping your knee, hips and shoulders in line. Then step back up to the starting position.

Go as low as your flexibility and strength allows without pain. Start with 1 set of 10 repetitions on each side and work your way up to doing 25 in a row. Keep your knee in line with your ankle and hip, being mindful that it doesn't wobble in or out.

Bonus Stair Form Tip:

Try to keep your knees in line with your ankles and hips when going both up and down. If they tend to cave in or bow out, the stronger you become the easier it will be to stay aligned. The first step is to notice your tendency, so you know where to focus your strengthening efforts.

You've got this!

Like with any new exercise program or habit, it takes consistency and patience to see results. If you do these exercises 3 times per week, you'll feel yourself improving and getting stronger in 6-8 weeks time! See my blog post on motivation for tips on staying consistent and check out parts 1 and 3 of this series for a complete workout routine that will keep you feeling confident taking the stairs!