6 Essential Exercises to Strengthen Youth Knees and Prevent Injuries (Free PDF Guide)

Keeping kids active is one of the best things we can do for their long-term health. But as youth athletes train harder and specialize earlier, knee injuries are becoming more common. 

At Arvonne, we want to make injury prevention simple for every parent and coach. That’s why we created this 6 Essential Exercises guide — a warm-up routine designed to build knee strength, mobility, and resilience in growing athletes.

Why Knee Strength Matters for Kids

Knees take a lot of impact in youth sports. But many kids don’t do exercises that target the muscles that support their knees like the glutes, quads, hamstrings, and calves.

That’s where this simple 15–20 minute routine comes in. It helps:

  • Build strength around the knee
  • Improve mobility and control
  • Reduce risk of injury
  • Support healthy movement for life

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Exercise 1: Knee Hug to Quad Stretch

Why it matters:
Improves flexibility and prepares hips, knees, and ankles for movement.

How to do it:

  1. Stand on one leg. Bring the opposite knee toward the chest and hug it. Hold 30 seconds.
  2. Return to standing.
  3. Then bend that same leg behind, pulling heel toward the glutes (quad stretch). Hold 30 seconds.
  4. Repeat on the other leg.

Reps: 1 time per leg
Total time: ~2 mins

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Exercise 2: Long Jumps

Why it matters:
Builds power, stability, and knee control during landing, a key injury prevention skill.

How to do it:

  1. Start in a squat position.
  2. Swing arms and jump forward as far and high as possible.
  3. Land softly through the heels, return to squat.
  4. Immediately take off into the next jump.

Reps: 10 reps | Sets: 2
Total time: ~3 mins

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Exercise 3: Lunges

Why it matters:
Strengthens quads, glutes, and hamstrings which are all key muscles for knee stability.

How to do it:

  1. Stand tall, feet hip-width apart.
  2. Step one leg forward, bend both knees until back knee nearly touches the ground.
  3. Return to standing.
  4. Repeat with opposite leg.

Reps: 12–20 reps | Sets: 2
Total time: ~5 mins

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Why We Created This Resource

Our mission at Arvonne is to help kids move better, play stronger, and stay injury-free so they can enjoy sports and activity for life.

By adding simple warm-up and strength routines like this, we can help protect young knees and set a foundation for healthy movement.

If you found this helpful, share it with another parent, coach, or PT clinic. Together we can help protect the next generation of athletes.

Sources:

  • Journal of Athletic Training (2019): Epidemiology of Overuse Injuries in High School Sports
  • Sports Health (2021): Early Specialization and Injury Risk
  • American Academy of Pediatrics

Arvonne is on a mission to help protect and empower young athletes. Explore more tools and resources at www.arvonnefit.com.

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