Every fall when I decide it’s time to ramp up mileage I hit a point where my knees require more attention. In addition to following some of Dr. Kelly Starrett’s preventative advice from his encyclopedic Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance with voodoo bands and other self torture devices, these two circuits using bodyweight, a mini band, and two 35 pound dumbbells have really helped keep my knees in check. Perform them once or twice a week. I usually do three sets with a rest between each circuit.

Circuit 1

Bodyweight squats (as many as possible or if pressed for time around 50)

Dumbell deadlifts (amap or if pressed for time around 25)

Glute clamshells (amap)

Rest and repeat circuit 2 more times

Circuit 2

Bulgarian split squat (20-25 per leg) or single leg squats on a decline stool (amap)

Single leg glute bridges (amap)

Lateral walk/squat with mini-bands (20-30 steps)

Rest and repeat circuit 2 more times

Keep those knees healthy!