For new runners the knees are the first worry. The NHS sets out five knee exercises for runners. They strengthen the muscles supporting the knee and stretch the iliotibial band (ITB) down the outside of the thigh, and can be done as part of a warm-up, as a cool-down, or whenever is convenient. We set out the original and added up the amounts.
1. Five exercises. Wall squats, thigh contraction, hamstring stretch with thigh contraction, squats and lunges.
2. Three carry an amount. Thigh contraction 10 sets of 5 seconds, hamstring stretch 3 sets of 15 seconds, lunges 3 sets of 5 reps — each with each leg.
3. Not for a knee that is already injured. The NHS says they are not suitable for people with an existing knee injury, and to stop immediately if you feel pain.
The five exercises — as the NHS gives them
| Exercise | Amount | How |
|---|---|---|
| Wall squats | None in the heading | Stand a foot (about 30cm, our conversion) away from a wall, knees hip-width apart and feet pointing slightly outwards. Slide your back down the wall by slowly bending your knees, without letting them go past your toes and keeping them in line with your toes. As you come up, tense the muscle above the knee and your buttocks. |
| Thigh contraction | 10 sets of 5 seconds with each leg | Sit up straight on a chair. Slowly straighten and raise your right leg, foot pointing slightly outwards. Squeeze the thigh muscles and hold for 5 seconds, tensing the muscle above the knee throughout. Repeat with the other leg. |
| Hamstring stretch with thigh contraction | 3 sets of 15 seconds with each leg | Sit on the edge of a chair with your right leg bent and left leg straight, left heel on the ground and foot pointing slightly outwards. With a straight back, bend towards the left leg to stretch the hamstring while tensing the muscle above the knee. Repeat with the other leg. |
| Squats | None in the heading | Stand with feet shoulder-width apart, pointing slightly outwards, hands by your sides or stretched out for balance. Lower yourself as if sitting down, bending your knees to no more than a right angle. Keep your back straight and do not let your knees go past your toes. |
| Lunges | 3 sets of 5 reps with each leg | Stand in a split stance, right leg forward and left leg back. Slowly bend your knees, lowering until the right leg is nearly at a right angle. Keep the weight on your heels and push back up. Keep your back straight and do not let your knees extend over your toes. |
Tips the original adds: for wall squats, an exercise ball between your back and the wall makes the movement smoother; for thigh contraction, an ankle weight adds difficulty. In the hamstring stretch, bend from the hips, not the waist, and look straight ahead or down.
Adding up the amounts — our arithmetic
- Thigh contraction: 5 seconds × 10 sets × both legs = 100 seconds
- Hamstring stretch: 15 seconds × 3 sets × both legs = 90 seconds
- Lunges: 5 reps × 3 sets × both legs = 30 reps
- Holding time alone: 100 + 90 seconds = 3 minutes 10 seconds
Wall squats and squats have no sets or reps in their headings, so they are left out of the sum. Since the original does not fix a number for them, doing only as many as you can with good form is the safer course (this line is our suggestion).
Cues that repeat
Set side by side, the five descriptions repeat the same cautions.
- Knees not past the toes — in all three of wall squats, squats and lunges.
- Feet pointing slightly outwards — in wall squats, thigh contraction, hamstring stretch and squats.
- Tense the muscle above the knee — in wall squats (coming up), thigh contraction and hamstring stretch.
Which cue appears in which exercise is our own comparison of the original descriptions.
When, and for whom
- When — as part of your warm-up before a run or as a cool-down after it, outside or indoors, or whenever is most convenient.
- Who should not — they are not suitable for people with an existing knee injury. If unsure, check with a GP or other health professional first.
- Pain — you should not feel any pain doing these exercises. If you do, stop immediately and seek medical advice.
Checklist
- ☐ Knees not past the toes
- ☐ Squats to a right angle at most
- ☐ Thigh contraction 5 seconds × 10, hamstring 15 seconds × 3, lunges 5 reps × 3 (each leg)
- ☐ Stop if it hurts — and skip them with an existing knee injury
Questions that remain
Is this all I need before a run?
The NHS separately gives a 6-minute warm-up (how to warm up before exercise) and stretches for afterwards (how to stretch after exercise). This page says its exercises can be done “as part of” those.
What if I do not run?
This page is for runners. General knee strengthening is in knee strengthening exercises, and a running plan in Couch to 5K.
If it already hurts, dealing with it comes before exercise — how the five injuries (knee, Achilles, shin, heel and muscle strain) feel, how to ice them and when to see a doctor are in five running injuries.
Sources
- NHS — Knee exercises for runners (reviewed 20 September 2024; next review due 20 September 2027; checked 5 October 2026). The purpose, the method and amount of the five exercises, the tips, when to do them, and the cautions on existing knee injury and pain.
- Our own working. The 100 seconds, 90 seconds, 30 reps and 3 minutes 10 seconds, and the comparison under “Cues that repeat”, are ours.
Where to check further
- A running plan — Couch to 5K.
- Knee strengthening — knee strengthening exercises.
Written on 5 October 2026. The exercises and amounts are as the NHS gives them; the totals and comparison are ours.
