A strong lower back is the foundation of a healthy body. The same can be said for the knees. If you want to keep your knees and lower back happy, you need to strengthen both of these areas. Here are some exercises that will do just that.
Lie on your side with your legs together. Bend the upper knee and rest it comfortably on the floor while keeping the lower leg straight and on top of the other thigh. Keep your feet facing forward. Tighten your abs and lift the top knee off the floor while squeezing your glutes to protect your lower back. Hold for a few seconds then slowly return to start. Repeat 15 times on each side.
Lie faceup with your hips and knees bent, heels touching the mat, arms by your sides, palms down, head relaxed with eyes closed. Exhale as you press into heels and lift hips toward the ceiling until body forms a straight line from shoulders to knees. Inhale and return to start position. Repeat 15 times if you’re new at this; less if more advanced.
The Lunge Stretch
Stand with your right foot forward in a lunge position, then take your left arm behind you and reach over your right leg. Reach as far back as possible without bending your right knee. Hold for 30 seconds and repeat three times on each side.
Calf raises are great because they work both your lower back muscles and your knee muscles. This is because when you lift your foot off of the ground, it causes your knee joint to bend and then extend as you put it back down again. This is also why calf raises are so effective for helping you recover from an injury to either of these areas.