The 3 Best Knee Strengthening Exercises for Pain-Free Skiing
If you’re looking for the best knee strengthening exercises to reduce pain, feel more stable, and protect your knees before ski season or everyday life you cam to the right place. My clients in Vancouver often tell me their knees feel “weak,” “clicky,” or “a bit sketchy,” especially when they hike downhill, ski choppy powder, or even get up after sitting too long. The good news? You don’t need a giant training plan to fix this. Three simple, targeted movements can do more for your knee health than hours of random exercises.
Today I’m breaking down the three most effective knee strengthening exercises I use with clients: step-downs, Nordic hamstring curls, and terminal knee extensions (TKEs).
Each one hits a different weakness that leads to knee pain or instability. Stick around until the end for a free 4-week knee strengthening program of how to incorporate these three into your program.
Why Only These Three Knee Strengthening Exercises?
There are dozens of exercises you could do… but these three consistently deliver the best results with the least complexity.
They target the three major weak links behind most knee pain:
Lack of eccentric control (the knee can’t control the descent)
Weak hamstrings compared to quads (one of the biggest causes of ACL issues)
Weak VMO/terminal extension (leading to patellar tracking discomfort and “wobbly knees”)
Together, they build better control, better alignment, and more durability for whatever activity you enjoy doing.
A Quick Personal Example
Last year I had a client come in convinced they just had “bad knees.” Downhill hiking hurt, skiing felt unstable, and they couldn’t get through a workout without that familiar ache. We ran just these three knee strengthening exercises, 1-2 times per week. Within four weeks, their pain dropped dramatically and they could control movements that used to feel sketchy. Consistency with the right movements help drastically.
How This Connects to Skiing
If you read my previous blog post on Strength Training for Skiing, you’ll recognize the theme: skiing demands strong quads, strong hamstrings, and good knee mechanics under fatigue.
The exercises in this post zoom in on the knee-specific part of that equation.
Think of this as the “joint prep and durability” section that complements the bigger ski-strength plan. I’ll link the full ski post below so readers can move naturally from knee health → ski performance.
The 3 Best Knee Strengthening Exercises
1. Step-Downs
Best for: knee alignment, quad stability, downhill control, ACL injury prevention
Why this matters:
Step-downs are one of the most underrated exercises for knee pain, especially if your knee caves inward (valgus), if stairs bug you, or if downhill hiking/skiing feels rough. They teach the knee to stay aligned under load which is one of the most protective things you can train.
How to do it:
Stand on a low box or step
Slowly lower your opposite heel toward the floor
Keep hips level and knee tracking straight ahead
Press up through the standing leg to return
Coaching cue:
Slow. Controlled. No collapsing inward. Think “tracking the knee over your middle toe.”
2. Nordic Hamstring Curls
Best for: ACL injury prevention, hamstring eccentric strength
Why this matters:
The hamstrings act like a seatbelt for your ACL. If you ski, run, or play any stop-start sport, Nordic curls are one of the most powerful things you can do. They build eccentric strength, which protects your knee when you land, cut, or absorb impact.
How to do it:
Kneel on a pad with your feet anchored
Keep your body straight from knees to shoulders
Slowly lower yourself forward until you can’t hold it anymore
Catch yourself with your hands at the bottom
Push back up with assistance as needed
3. Terminal Knee Extensions (TKEs)
Best for: VMO activation, knee tracking, patellofemoral pain, late-stage rehab
Why this matters:
When your VMO (teardrop-shaped quad muscle) is weak, your patella doesn’t track well. This can lead to discomfort, clicking, grinding, or the feeling that the knee isn’t fully “supported.”
TKEs reinforce the final portion of the knee extension movement. It’s small, but extremely useful.
How to do it:
Loop a resistance band around a post and behind your knee
Start with a slight bend
Extend your knee fully while squeezing the quad
Return slowly
Watch these exercises on my instagram
4-Week Knee Strength Program
Weeks 1–2 — Build the Foundation
Step-Downs — 3 × 6-8 each leg
Nordic Hamstring Curls (assisted) — 3 × 6 reps
TKEs — 3 × 12–15 each leg
Frequency: 2× per week
Goal: slow control, alignment, and confidence
Weeks 3–4 — Build Strength & Control
Step-Downs — 3 × 8–10 each leg
Increase the step height slightly if form stays clean.
Nordic Hamstring Curls — 3 × 6-8 reps
Lower slower each week. Try getting further down “before collapsing”
TKEs — 3 × 15 each leg
Add a stronger resistance band or slow down the tempo.
Frequency: 2× per week
Goal: stronger quads + stronger hamstrings + better knee mechanics
How This Prevents Knee Pain & Injury
If your goal is reducing pain, preventing ACL issues, improving ski durability, or simply feeling more stable, this trio covers your bases:
Step-downs = alignment + control
Nordics = ACL protection + hamstring strength
TKEs = patellar tracking + quad stability
Paired with your full ski strength plan, this is a simple but incredibly effective way to build resilient knees.
If you want a more customized strength plan, injury prevention program, or 1:1 coaching, you can book an assessment with me at Coast Athletics. Stronger knees start with smart training and you don’t have to do it alone.
