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Step #1: Implement the Correct Weight Lifting Exercises. One-legged exercises are going to be your best option for strengthening the musculature around both knees. You want to make sure your strength in both legs is balanced. Strength imbalances in legs can cause you to put more stress on one knee and lead to problems.
1 Your back knee will lower until it is nearly touching the floor. 2  Repeat this exercise several times, then switch to the other side. 3  Strengthen your hamstrings with step-ups. 4  Stand in front of a raised surface and practice stepping up with one foot, then the other.