When you’re pushing your limits, whether it's on the field, on the trail, or under the bar, you can’t afford weak links. And for most athletes, that link is the knee. It’s where force is transferred, absorbed, and often overworked.

At Arizona Performance Institute, we focus on building durable, high-performing knees with smart programming rooted in strength, coordination, and joint control. These five go-to exercises are staples in our sports performance programs, and they go beyond basic rehab,  they’re built for performance.

1. Rear-Foot Elevated Split Squat (with Safety Bar or Dumbbells)

Why we use it: This unilateral powerhouse improves quad and glute strength while building hip and ankle stability critical for deceleration, cutting, and jumping.

Why it works: It trains the leg in a sport-specific, single-leg pattern under load. The rear-foot elevation allows deeper range and increases quad demand, mimicking joint angles used in sport.

Bonus tip: Add a tempo (3 seconds down, 1 second pause) to enhance eccentric control and patellar tendon loading.

2. Sled Push with Acceleration Focus

Why we use it: The sled creates concentric, joint-friendly loading through the entire lower chain. It also reinforces knee-forward drive in a closed-chain position, which is key for sprinting, jumping, and lateral movements.

Why it works: The constant resistance allows athletes to build power while minimizing joint shear. It’s a favorite for ACL and patellar tendon recovery because it loads without excessive impact.

Pro tip: Use heavier loads for strength days and lighter, faster pushes for power and sprint mechanics.

3. Banded Squats (with Heavy Band Around the Knees)

Why we use it: Spanish squats target the quads through isometric and controlled concentric work while minimizing joint irritation. They’re especially effective for athletes with anterior knee pain.

Why it works: The upright torso and band tension create massive quad engagement with joint-friendly angles, enhancing tendon resilience (especially the patellar tendon).

How to do it: Anchor a thick resistance band around a rig at knee height, loop it behind your knees, and sit back into a squat while keeping upright posture.

4. Skater Jumps (With Controlled Landings)

Why we use it: This dynamic drill builds lateral power and frontal plane control. It’s one of our top picks for return-to-play testing and re-training reactive strength.

Why it works: Improves single-leg coordination, glute med control, and joint stiffness—all important for athletes who cut, pivot, or sprint.

Coaching cue: Focus on soft, quiet landings with knee stacked over foot. Pause and stabilize each rep before rebounding.

5. Kettlebell Front Rack Step-Ups (to High Box)

Why we use it: This one’s a leg crusher. The front rack position adds core and postural demand, while the high step challenges knee drive and hip flexor coordination under load.

Why it works: Builds true triple extension power, which translates directly to sprinting and jumping mechanics. Plus, the single-leg nature exposes imbalances and reinforces joint integrity.

Progression tip: Add a slow eccentric descent for even more benefit, or use a contrast set with jumps to build explosive power.

Why These Work for Athletes (and Not Just Rehab)

Each of these exercises was chosen because it hits one or more of the following performance pillars:

• Eccentric control
• Single-leg stability
• Joint-friendly strength
• Dynamic coordination under load

This isn’t just about “strengthening the knee”, it’s about building a leg that can handle the chaos of sport and training.

Want to keep your knees strong and injury-resistant year-round?

Our sports PT and performance team blends rehab, strength, and movement optimization to help athletes at every level avoid surgery and stay on the field.

Book an evaluation today or stop by the clinic to learn more.

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