Running has many benefits, such as better heart health, brain function and body composition benefits. The runner’s high is also real. But people who love the sport often have strong quads and tight hips, which, along with the repeated impact of the exercise, can put too much stress on your knees.
Doing certain exercises can help you balance the load and make your movement patterns more efficient. Hollie Grant is a STOTT Reformer and mat Pilates instructor, a functional fitness personal trainer, and the creator of The Pilates PT Method. She breaks down her six favourite Pilates-based exercises that can help with runner’s knee, especially those that work on glute strength, hip mobility and overall stability at the knee joint area.
6 Pilates exercises to help with runner’s knee
1. The shoulder bridge (with a focus on the glutes)
Pause Icon Do 10 to 12 reps
- Lie on your back with your knees bent your feet flat, and your hips apart.
- Take a deep breath in, and as you let it out, tighten your glutes and lift your hips until your body makes a diagonal line from your shoulders to your knees.
- Hold your breath for a moment, then slowly lower yourself while you breathe out slowly.
What to Read Next: Don’t push through your lower back; the lift should come from your bum! You could also tie a resistance band around your knees to make your glute med work harder.
2. Kickback from a standing position
Pause Icon 10 to 12 reps
- Stand up straight (in neutral) with a little bend in your supporting leg and your hands on a wall or chair for balance and support.
- Keeping your torso still, stretch one leg straight back behind you, with your heel leading the way.
- At the top, squeeze your glute then go back to the beginning without letting your leg swing freely.
Don’t let your lower back arch; this is a glute move, not a backbend.
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3. Clamshell
Pause Icon Do 10 to 12 reps
- Lie on your side with your knees bent and your heels in line with your bum.
- Close your feet and open your top knee like a clam shell movement.
- Control the movement back down; don’t let your hips rock back.
Tip For more intensity, put a resistance band above your knees.
4. Squat with your back against the wall
Korin Nolan the founder of Power Pilates UK, is the Pause Icon reference. Do six to eight reps total.
- Stand with your back against a wall and your feet a little in front of you, hip-width apart.
- Slide down until your thighs are about level with the floor.
- Push through your heels to work your glutes and quads.
- Hold for 10 to 20 seconds while breathing steadily, then slide back up slowly.
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5. Shift your hips while standing
Pause Icon YouTube | Core Strategies Physical Therapy Sport Performance + Medical Fitness Do 10–12 reps
- Stand with your knees soft and your feet wide apart.
- Move your weight from side to side slowly bending one knee and straightening the other.
- Keep your spine straight and your pelvis level.
Tip You should feel a stretch in the inner thigh of your straight leg and some activation in your glutes on the bent side.
6. Side kick in Pilates (leg sweep)
Pause Icon Instagram | Kristal Ruiz, founder of Shapelates and Pilates instructor Do it for 30 to 60 seconds.
- Lie on your side with your legs bent in a gentle banana shape in front of your body.
- Move your top leg forward and back while keeping it straight. Don’t let your torso rock.
- Focus on control; it’s not about how high you are, it’s about how stable your pelvis is.
