Prevent Knee Problems with Step-Ups
Many people with knee problems end up avoiding exercise altogether, but many resistance exercises, like step-ups, strengthen lower-body musculature resulting in improved knee function and decreased knee pain.
Step-ups (with or without weight)
Stand with your feet hip-width apart. If you’re using weight, hold a dumbbell or kettlebell in each hand with your palms facing inward. Step your left foot onto a platform, such as an aerobic stepping box, plyo box, or stair. Keep your torso vertical and align your knee over your toes. Push off your right leg to lift your body onto the platform beside your left foot. Shift your weight onto your left foot and slowly lower your right foot back to the starting position. Repeat on the opposite side.
Try using bodyweight first, then add weight if it feels too easy. Perform 3-4 sets of 8-10 repetitions on each leg.