There’s a common misconception that getting older means accepting achy, unstable joints.
While ageing can lead to changes such as thinning cartilage and reduced elasticity in the ligaments and tendons, that decline isn’t inevitable. Regular movement can help strengthen the muscles around your joints and maintain mobility, allowing you to stay active for years to come.
That’s something comedian and actor Chelsea Handler knows well. At 51, strength training is a core part of her routine, and part of her work with personal trainer Ben Bruno focuses on keeping her joints – particularly her knees – strong, stable and mobile.
In a recent Instagram post, Bruno shared two exercises Handler is currently using to build functional strength in her knees and legs.
‘Watch @chelseahandler crush these two great exercises that serve her two simultaneous goals of toning her legs and glutes while also improving her knee stability for skiing,’ he wrote. ‘Chelsea has had a few skiing-related knee injuries – and surgeries – over the years but still wants to be able to ski hard; so while her main goals with training are probably aesthetic, we also keep health and performance at the forefront of everything we do.’
Chelsea Handler’s knee-strengthening exercises 1. Banded Bulgarian split squat
The key to stronger, more stable knees is strengthening the muscles that support the joint and help control its movement, including the quads, hamstrings, calves and glutes. That explains why Handler’s first move is the banded Bulgarian split squat.
‘The band serves the dual purpose of taking a little pressure off the knee at the bottom and working the quad harder at the top to drive terminal knee extension,’ Bruno explained.
In the video, Handler uses two 25lb (11kg) dumbbells and completes six reps on one side before switching to the other.
How to do a banded Bulgarian split squat:
Secure a resistance band to a point in front of you. Step into the loop so it sits behind your knee, then step backwards until there is tension in the band.Stand with a bench or stable surface behind you, holding two dumbbells.Shift your weight onto the banded leg and raise the other behind you onto the bench. Aim for a shoulder-width ‘train-track’ stance, with roughly a 90-degree bend in both knees and your feet parallel.Keeping your hips square, back straight and core engaged, lean your torso forwards slightly and sink down until your elevated knee is close to the floor.Push through your front heel to return to the starting position.2. Single-leg squat off box
Single-leg squats are another effective way to work your quads and glutes while challenging knee stability.
In the video, Handler performs her single-leg squats from the side of a box, allowing her to lower further without having to hold her other leg out in front of her.
‘Unsupported single-leg squats are probably my top exercise for building knee stability, and they’re also a real burner for the thighs and glutes,’ Bruno said. ‘These are VERY hard, and Chelsea has improved a ton at these over the years.
‘We started by doing a very small range-of-motion step-down, and have gradually built up the range of motion. The key is to go as low as you can without letting the knee cave inward.’
Handler uses two 5lb (2.2kg) dumbbells and completes six reps on one side before switching to the other.
How to do a single-leg squat off a box:
Stand tall on top of a box with your weight through your left leg and your right leg hanging over the side. Hold two dumbbells by your sides.Begin to squat with your left leg, keeping your right leg straight and hanging off the box. Don’t let your left knee cave inwards.As you lower, sweep your arms up and forwards until they are in line with your shoulders.Push through your left foot to straighten your leg and return to standing. Complete all reps on one side before switching.
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Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.