The lower extremities contain some of the largest and most powerful muscles in the body. The glutes, quadriceps, hamstrings and calves work together to generate force, absorb impact and stabilize movement during everyday activities like walking, going up stairs and running.

Because the ankles, knees and hips function as a connected system, weakness or stiffness in one joint can impact the others. Limited ankle mobility, for example, can increase stress on the knees, while weak glutes can lead to poor knee alignment during movements like squatting or stepping.

Understanding how the muscles surrounding each joint work together can help identify exercises that build strength and support mobility throughout the lower body. The following are just a few of the joint-friendly exercises you can incorporate to target the ankles, knees and hips to promote stability, strength and healthy movement patterns. For additional exercises to target the muscles that act on the joints of the lower body, visit the ACE Exercise Library.

Ankles

The ankle joint plays a key role in balance, shock absorption and force transfer during walking and running. Strengthening the muscles that support the ankle can help improve stability and reduce the risk of sprains.

Banded Inversion and Eversion

Sit on the floor with both legs extended in front of you. Loop a resistance band around the forefoot of one foot and anchor the other end of the band to a stable object such as a table leg, chair leg or heavy piece of furniture. Perform 12 to 15 repetitions of both exercises with each leg, and 2 to 3 sets depending on your fitness level.

• For an inversion exercise, position the band so it loops around the big toe/medial side of the forefoot. Slowly pull the sole inward toward the midline against the resistance.
• For an eversion exercise, reposition the band so it loops around the pinky-toe/lateral side of the forefoot. The band will try to pull the foot inward, while you rotate the sole outward away from the midline against the resistance.

Single-Leg Calf Raises

Stand on one foot and slowly lift the heel off the floor, then lower with control. This exercise strengthens the calf muscles and improves ankle stability. Perform 10 to 12 repetitions per side, and 2 to 3 sets depending on your fitness level.

Single-Leg Balance

Stand on one foot for 20 to 30 seconds while maintaining an upright posture. This simple exercise improves ankle stability and proprioception. To increase the challenge, try closing your eyes or standing on a soft surface. Do 2 to 3 repetitions, depending on your fitness level.

Knees

The knee is a hinge joint that relies on surrounding muscles, particularly the quadriceps, hamstrings and glutes, for stability. Strengthening these muscles helps support proper knee alignment and movement.

Squats

Stand with feet about shoulder-width apart. Push the hips back and bend the knees as if sitting into a chair. Lower until the thighs are roughly parallel to the floor, then press through the heels to return to standing. Perform 2 to 3 sets of 8 to 12 repetitions.

Lateral Band Walks

This exercise can strengthen the glute medius, which reduces stress on the iliotibial (IT) band and can prevent lateral knee pain.

Place a small resistance band around the ankles or just above the knees. Stand with feet about hip-width apart and bend slightly at the hips and knees to maintain an athletic stance. Step sideways while keeping tension on the band and maintaining level hips. Continue stepping in one direction for 8 to 12 steps, then return in the opposite direction. Perform 2 to 3 sets in each direction.

Hips

The hips are powerful ball-and-socket joints that generate force and help control the alignment of the entire lower body. Strong glutes and flexible hip flexors are essential for efficient movement and reducing stress on the knees and lower back.

Glute Bridges

Lie on your back with knees bent and feet flat on the floor. Press through the heels to lift the hips until the body forms a straight line from shoulders to knees. Lower slowly and repeat for 10 to 12 repetitions, for 2 to 3 sets depending on your fitness level.

Clamshells

Lie on your side with knees bent and feet stacked. Keeping the feet together, lift the top knee while maintaining a stable pelvis. Place a resistance band just above the knees to make it more challenging. This exercise strengthens the gluteus medius, which helps stabilize the hips and knees. Perform 10 to 12 repetitions per side for 2 to 3 sets, depending on your fitness level.

Hip Hinges 

Stand with feet hip-width apart and a slight bend in the knees. Push the hips backward while keeping the spine neutral, then return to standing by squeezing the glutes. This movement strengthens the posterior chain and reinforces proper hip mechanics. Perform 10 to 12 repetitions per side for 2 to 3 sets, depending on your fitness level. 

Reverse Lunges 

Stand tall with feet hip-width apart. Step one foot backward and lower the body until both knees are bent at about a 90° angle. The front knee should remain aligned over the ankle while the back knee moves toward the floor. Press through the front heel to return to standing and repeat on the other side. Perform 8 to 10 repetitions per leg for 2 to 3 sets depending on your fitness level.

Reverse lunges strengthen the glutes, quadriceps and hip stabilizers while helping improve balance and lower-body control.  

Conclusion 

Choosing joint-friendly exercises can help strengthen the muscles that support the ankles, knees and hips while minimizing unnecessary stress on the joints. Incorporating movements like these into a regular routine can help build lower-body strength, improve movement efficiency and support long-term joint health.

If you’re interested in learning more about lower-body strength training, check out these two courses: Hip Hinge Training for Performance (worth 0.3 ACE CECs): Learn the biomechanics of the hip hinge and how to coach and program common hinge-based movements, including deadlifts, Romanian deadlifts, kettlebell swings, and single-leg variations. Mastering the Squat: Stronger, Safer, Better (worth 0.3 ACE CECs): This course explores the biomechanics and science behind this foundational movement so exercise professionals can confidently coach and program squat training.