Best Jumper’s Knee Exercises to Reduce Pain & Symptoms

Jumper’s knee, also known as patellar tendinitis, is a condition I’ve personally dealt with throughout my basketball career.

It’s the only significant knee issue I’ve faced, even after over a decade of playing professional basketball.

Managing and even curing jumper’s knee is all about strengthening and balancing the muscles in your legs while promoting lower-body mobility for optimal movement quality and reduced stress on the patellar tendon.

Jumper’s knee results from repetitive stress on the patellar tendon, often caused by excessive jumping, running, and explosive movements.

Strength imbalances, poor landing mechanics, and limited hip mobility can make the pain worse.

By strengthening key muscles—including the quadriceps, hamstrings, glutes, and hip stabilizers—you can improve knee resilience, reduce pain, and prevent re-injury (Lopes et al., 2018).

Over the years, I’ve found a combination of strengthening exercises, stretches, and progressive plyometric exercises to be the most effective approach, and this article describes the best exercises for jumper’s knee I’ve found.

10 Best Exercises for Jumper’s Knee

These exercises are the ones I personally use to keep my knees strong and mobile. They target key muscle groups to reduce stress on the patellar tendon and improve overall leg function.

1.) Terminal Knee Extensions (TKEs)

Terminal knee extensions (TKEs) are one of the best quadriceps exercises as they directly strengthen the vastus medialis oblique (VMO), the inner part of the quadriceps crucial for knee stabilization.

A strong VMO helps prevent improper tracking of the kneecap, reducing strain on the patellar tendon.

Regardless of the cause, TKEs are one of the best exercises for knee pain.

• Use a resistance band attached to a fixed object.
• Step back to create tension, then extend your knee while keeping the foot planted.
• Perform 3 sets of 12-15 reps per leg.

2.) Step-Ups

Step-ups target the quads and glutes, reducing stress on the patellar tendon. This movement mimics natural motions like stair climbing and strengthens the leg through functional movement patterns, improving knee control.

• Step onto a box or bench with one leg, driving through the heel.
• Slowly lower back down.
• Perform 3 sets of 8-12 reps per leg.

3.) Reverse Slide Lunges

Reverse slide lunges emphasize eccentric quad control and hip stability. The eccentric phase strengthens the quadriceps while reducing excessive strain on the patellar tendon, making it effective for injury prevention and rehabilitation.

• Use a slider or towel under your back foot and slide it backward into a lunge.
• Push through the front heel to return.
• Perform 3 sets of 10 reps per leg.

4.) Glute Bridges

Glute bridges are one of the best exercises for jumper’s knee as strong glutes reduce strain on the knees by improving hip function and distributing forces more evenly through the lower body. Weak glutes can lead to overreliance on the quadriceps, worsening jumper’s knee symptoms.

• Lie on your back, knees bent, feet flat.
• Drive through the heels to lift your hips.
• Hold for a second, then lower.
• Perform 3 sets of 15 reps.

5.) Single-Leg Deadlifts

Single-leg deadlifts are excellent for hamstring and glute strength while improving balance and knee stability. Strengthening the posterior chain helps offload stress from the patellar tendon, promoting healthier knee mechanics.

• Hold a dumbbell, hinge at the hips, and extend one leg back.
• Keep the core engaged and return to standing.
• Perform 3 sets of 8 reps per leg.

6.) Mini-Band Body Squats

Mastering the bodyweight squat is key to developing a strong, balanced lower body.

Using a mini-band during bodyweight squats increases glute activation, improving knee stability and preventing excessive inward knee movement (valgus collapse), which can contribute to jumper’s knee pain.

• Place a band above your knees.
• Perform a controlled squat, keeping tension in the band.
• Perform 3 sets of 15 reps.

7.) Goblet Squat

Goblet squats strengthen the quads while encouraging proper squat mechanics. Holding a weight at the chest improves posture and keeps the knees aligned, reducing stress on the patellar tendon.

• Hold a kettlebell or dumbbell at your chest.
• Squat down while maintaining an upright torso.
• Perform 3 sets of 10-12 reps.

8.) Bulgarian Split Squats

Bulgarian split squats strengthen the quads and stabilizers while promoting hip flexibility. It places a high demand on single-leg strength, helping to correct muscle imbalances that contribute to jumper’s knee.

• Place one foot behind on a bench.
• Lower into a lunge, then push back up.
• Perform 3 sets of 8 reps per leg.

9.) Spanish Squat

Spanish squats reduce stress on the patellar tendon while strengthening the quads. This isometric movement helps improve tendon load tolerance, making it a valuable rehab exercise for jumper’s knee.

• Use a heavy resistance band anchored behind your knees.
• Lean back slightly and squat.
• Perform 3 sets of 10 reps.

10.) Curtsy Lunges

Curtsy lunges build lateral strength and reduce knee valgus, which can help prevent excessive strain on the patellar tendon. Strengthening the adductors and glutes contributes to better knee alignment during dynamic movements.

• Step one foot behind and across your body into a lunge.
• Push back up to the starting position.
• Perform 3 sets of 10 reps per leg.

Stretches to Improve Knee Mobility and Reduce Pain

While strengthening exercises are essential, stretching helps relieve tightness contributing to knee pain. Here are the best stretches for jumper’s knee:

• Standing Quad Stretch – Stretches the front thigh muscles to reduce strain on the patellar tendon.
• Hip Flexor Stretch – Loosens tight hip flexors, which can pull on the knee.
• Couch Stretch – Deeply stretches the quads and hip flexors.
• Runner’s Lunge – Improves flexibility in the hip flexors and glutes.

Plyometrics and Aquatic Training for Long-Term Development

Once knee pain is under control, incorporating plyometric exercises is key to rebuilding jumping tolerance.

Aquatic plyometrics, such as underwater jumping, can also help develop tendon strength with reduced impact.

Gradually reintroducing controlled jumping drills will improve performance while minimizing reinjury risk.

Final Thoughts: Choosing the Right Exercises for Jumper’s Knee

Jumper’s knee can be frustrating, but with the right strengthening exercises and mobility work, you can keep your knees pain-free and resilient.

These exercises have helped me manage patellar tendinitis throughout my basketball career, allowing me to continue playing at a high level.

In fact, I believe many of these are the best exercises for basketball players in general, since they develop strength, stability, and an injury-proof lower body.

If you struggle with knee pain, focus on strengthening your lower body, improving hip mobility, and progressively reintroducing jumping movements.

Along with these tips, I highly suggest you take some time for self-massage therapy, foam rolling, or using another self-massage tool.

Myofascial release for the lower body, hips, and glutes can help reduce a lot of muscular tension and relieve jumper’s knee pain as well.

With consistency, you’ll build stronger, more resilient knees!