Prehab for Knees: Build Strength Before Pain Starts

When it comes to joint pain, the knees are one of the most commonly affected areas, especially for athletes, active tradies, and weekend warriors. But what if we told you that many of the injuries we chalk up to “wear and tear” can actually be prevented? For a deeper dive into the foundations of knee stability, check out our guide to the best exercises and equipment for knee injury prevention.

That’s where prehab comes in. Prehab (short for prehabilitation) isn’t just about bouncing back after injury, it's about preparing your body to avoid injury in the first place. It focuses on building joint strength, control, and mobility so you can train harder and live pain-free.

Let’s break down how to approach knee prehab training and which tools can help.

Why Focus on Knee Prehab?

The knees take a hammering. Whether you're squatting heavy, sprinting, changing direction, or simply walking on hard surfaces all day, knee stress adds up.

Common knee issues like patellar tendinopathy (“jumper’s knee”), IT band syndrome, meniscus wear, or general stiffness are often the result of poor movement patterns, muscle imbalances, or underdeveloped stabilisers.

Knee prehab addresses these weak links before they become chronic problems.

Key Exercises for Knee Prehab (And the Tools to Do Them)

Here’s a list of high-impact, low-barrier exercises to strengthen your knees, featuring both TAT Equipment tools and a few that complement our range.

1. Slant Board Squats

✅ Tool: Slant Board

One of the best bang-for-your-buck prehab movements. Slant board squats load the quads, encourage deeper knee flexion, and allow for a strong, controlled stretch through the knees and ankles.

How to do it:
Stand on the slant board with heels elevated. Slowly descend into a deep squat while keeping tension through the quads. Pause at the bottom, then drive up.

🔁 3 sets of 10–12 reps

2. Tibialis Raises

✅ Tool: Tib Bar

The tibialis anterior is your knee’s first line of defence, especially during deceleration. Strengthening it can improve shock absorption and reduce shin/knee pain.

How to do it:
Secure your feet in the tib bar and lift your toes toward your shins with control. Lower slowly.

🔁 3 sets of 15–20 reps

3. Step-Downs from a Low Platform

❌ No equipment needed (or use a foam box, weight plate, or platform)

A great closed-chain exercise to build control through the knee and activate the VMO (that teardrop quad muscle that supports the patella).

How to do it:
Stand on a low platform and slowly lower one leg toward the floor without letting your knee cave in. Focus on smooth, slow control.

🔁 2–3 sets of 8–10 reps per leg

4. Nordic Hamstring Curls (Modified)

✅ Tool: Nordic Mini Bench

A powerful posterior chain movement that takes pressure off the knees by reinforcing the hamstrings, key for ACL injury prevention and overall knee health.

How to do it:
Secure your feet, control your descent forward as slow as possible, then push back up (or use hands to assist if needed).

🔁 3 sets of 5–8 reps

5. Banded Terminal Knee Extensions (TKEs)

✅ Tool: Resistance Band (Light-Medium)

This old-school physio exercise targets the VMO and helps reinforce full knee lockout with control. Great for those recovering from past knee niggles or ACL rehab.

How to do it:
Anchor a resistance band behind the knee, step back to create tension, and straighten the knee forcefully. Pause and control the return.

🔁 2–3 sets of 12–15 reps

6. Reverse Sled Drags

✅ Tool: Sled + Weight Plates

We don’t sell sleds (yet), but we’re big fans of them for knee prehab. Walking backward against resistance builds quad strength without high joint compression, making it ideal for both bulletproofing and rehab.

How to do it:
Attach a strap or handles to a sled, walk backwards slowly with tension. Keep knees bent slightly and push through the balls of your feet.

⏱️ 3–5 rounds of 20–30m

7. Ankle & Hip Mobility Work

✅ Tools: Calf Stretcher, Foam Roller, Mobility Balls

Restricted ankle or hip movement often shifts force into the knees. Improving mobility upstream and downstream of the knee can make a massive difference.

Quick wins:

• Calf stretches on the slant board

• Foam rolling calves, IT band, and quads

• Hip openers like the couch stretch or 90/90 holds

The Takeaway

If you want knees that feel good and perform under pressure, don’t wait until they start aching. Prehab is your insurance policy against injury, and with the right tools and a few simple exercises, you can build strength that lasts.

It’s not about replacing the training you love, whether that’s lifting, footy, CrossFit, running or Oztag. Prehab is about adding to it, so you can keep doing what you love for longer, with less pain and fewer setbacks.

At TAT Equipment, we’re all about helping you move better, live stronger, and train pain-free. Whether you're recovering from injury or just looking to stay on top of your game, our range is designed to support every step of your journey.

Ready to upgrade your prehab game?
Check out our Knee Health Collection and build a stronger foundation today.