1) Banded monster march

This is a great exercise that’s really simple to do. All you’ll need is a rubber band, and a bit of space.

In terms of the movement, hold the band out in front of you and place both feet on to the band (roughly hip width). Then you’ll crossover one hand over the other and then pull slightly on the band in an X shape.

From there you will squat slightly into a half squat, and try to maintain this position as you then extend your leg out, and then control the other one in.

Don’t worry about how much distance you’re covering – it’s all about the position you’re able to hold.

You should feel this one in your glutes, and in your hamstrings – building up your hamstrings is key to preventing knee injuries.

2) Bulgarian split squat

If you’re currently suffering with knee pain, it’s essential that you still build up the muscles around your knees – and this exercise is great for that.

This one will really build up your quads and hamstrings. For this exercise you’ll need a bench and some light weights.

Place one foot in front of the bench and then put your back leg on the bench in a kick-stand manner. Then ease yourself down, driving through the heel of your front leg.

For this exercise try to do between eight and 15 repetitions – this will help you really strengthen your legs.

3) Leg extension

If you’re in a gym you can use a leg extension machine, or, if not, you’ll need a bench and a band.

The leg extension is a really good movement for isolating the quad – and improving the strength of your quad directly correlates to less knee pain and injuries.

All you need to do is wrap a band around the front of your foot, sit upright on your bench, and then elevate your foot and simply extend your leg out in front of you, squeeze for a second at the top, and then ease your foot back down.

Ideally you’d perform 8-15 repetitions of this exercise, feeling the effects of it so it’s challenging without performing to failure.

4) Romanian deadlift

Predominantly, the Romanian deadlift is focused on improving the strength of the hamstrings. If we have stronger hamstrings, we protect the knee and prevent chance of future injury – particularly knee injuries.

For the Romanian deadlift all you’re going to need are some weights – a barbell, dumbbell, or kettlebell.

For the movement you’ll have to set your stance roughly hip width and look for a nice flat back – pushing and squeezing your shoulder blades back and down.

The key with a Romanian deadlift is a strong hip hinge – you have to push your hips backwards, starting to feel it in your hamstrings and then with a flat back lower yourself down, before standing back up smoothly.

5) Isometric hamstring curl

If you are in a gym you can use a hamstring curl machine, otherwise if you’re at home you just need a band and something to anchor it to.

You’ll need to wrap the band round the back of your leg and then lie flat on your front and then perform a single leg hamstring curl. At the top of the exercise hold the band for 20 seconds to work your hamstring that little bit extra.

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