Knee exercises

by Ron
(Poole)

I would like to know the pilate exercises to strengthen and support the knee joints but would also appreciate pointers to strengthen all my major joints as I have always been very flexible and need to improve joint support and stability

Answer by Jennifer:

Hi Ron and thanks for your question. Check out this article about knee joint pain and exercises to do and avoid.

Also, if you have access to a reformer or studio equipment the front and side lunges on the chair and any of the footwork on the reformer are great for strengthening all aspects of the muscles that support the knee joint.

I am also very flexible and so any work with the spring tension whether it is on the equipment or using resistance bands can be helpful for strengthening the muscles and stabilizing joints.

If you are hypermobile or too flexible work in a somewhat smaller range of motion than you are able to do and try to use as much tension as you can with good form for 4-8 repetitions.




For the hips and pelvic stability leg circles with or without tension as well as the side kick series are great exercises. Check out the many different hip and leg articles here.




The shoulders are a complex joint, again work in a pain free range of motion with spring tension or resistance band exercises keeping the scapula or shoulder girdle stable as the arms swing freely through a comfortable range. Arm circles with tension, hugging a tree, salute for the triceps are just some you can do on the reformer and I especially like doing pushups on the chair or a stability ball. Check out the many shoulder articles here along with exercises.