How To Strengthen Knees For Basketball – Get That Ankle Strength

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How To Strengthen Knees For Basketball - Get That Ankle Strength

Learning how to strengthen knees for basketball is a must if you want to follow this sport. There are a lot of things that can happen to your knees, especially if you play a lot of hard basketball or if you participate in extreme activities such as running or jumping.

You should be prepared for any injury that you may get from exercising too much or from the stress placed on your body when you are playing basketball. The more you exercise your body, the stronger your body will be and the less likely you are to sustain any type of injury.

How To Strengthen Knees For Basketball

Warm Up

One of the ways to learn how to strengthen knees for basketball is to start warming up on your knees. Warming up is very important because it prepares your body for any movement that you may have to make while playing basketball.

When you start warming up, it is very important to pay attention to the way that your knees feel. If they feel stiff or sore, then that is something that you should be careful of because this is an indication of an injury that could keep you out of playing for a while. Try to do a few sets of light jabs on each knee.

Strengthen Muscles Around Your Knee

When learning how to strengthen knees for basketball, the most important thing is that you focus on strengthening the muscles that are around your knee.

These muscles include the hamstring, quadriceps, as well as gluteus muscles. These are the same muscles that you work out your quadriceps in every day when you train for other sports, including running. By strengthening your quads, you will help to support your knees and avoid knee injuries.

Exercises for Knee Strengthening

To know how to strengthen knees for basketball, it will be important to know what exercises to use. There are many different exercises that you can do to strengthen your legs and knees, but there are a few that are especially effective.

Dumbbell Lunges

The first exercise is called the dumbbell lunges. This exercise will work on building strength in your thighs, glutes, and hamstrings, which are all important to be able to defend the basket well in the game of basketball.

Butterfly Pose

Another exercise that will show you how to strengthen knees for basketball is the butterfly pose. This exercise is done by laying flat on your back with your hands supporting your chin and your upper body. Then, cross your legs, making sure that your knee of your right leg touches the ground before putting your opposite leg on the floor. You will then slowly stand up, bringing your leg up at the knee that was on the floor. Repeat this for the other side.

Mountain Climber

The last exercise that you will learn how to strengthen knees for basketball is known as the mountain climber. To do this exercise, you need to have a mat that is at least 2 feet wide and about two feet away from you. Start by laying flat on the mat with both of your knees bent, and your back flat against the mat.

Next, lift your legs straight up with your arms crossed behind your head. You will then bring them up to the shoulders, lifting them as high as you can, and hold for ten seconds.

Then, lower them slowly, and repeat for the other side. Keep in mind that strengthening your knees will not make you perfect in the game of basketball, but it will help you get closer to being able to play it well.

Remember to always stretch before and after your exercise routine.


These exercises are just a few of the many that can be done to get the job done when it comes to learning how to strengthen knees for basketball. If you do not have a mat to use, or if you find that these techniques do not work well for you, there are other methods that can be used to strengthen your knees. These include using an exercise ball, taking yoga classes, or doing Pilates. No matter which method is chosen, learning how to strengthen knees for basketball is important for anyone who wants to improve their game, even if they are just a little bit.