Howard Luks outlines seven exercises to maintain knee health and agility

In a fitness column published by The Washington Post on October 14, 2026, 63-year-old orthopedic surgeon Howard Luks detailed the specific resistance training routine he uses to maintain knee health and agility. Drawing on decades of treating aching, aging knees and weathering his own meniscus tears, Luks outlined a seven-part exercise regimen developed alongside performance coach Brett Poniros to improve movement capacity rather than merely build raw strength.

Key Clinical Takeaways:

• Howard Luks, a 63-year-old orthopedic surgeon, adopted a specialized agility and resistance routine after observing older patients abandon activities out of fear of joint strain, as reported by The Washington Post.
• The workout plan, designed with coach Brett Poniros, emphasizes full-range movement, speed absorption, and multidirectional stability over heavy static lifting.
• The routine consists of seven distinct exercises—including goblet squats, jump squats, step-ups, twisting jump-ups, quick feet, wall sits, and rear foot elevated split squats—that can be performed with minimal equipment at home or in a gym.

The Shift From Pure Strength to Multidirectional Agility

Luks spent years maintaining heavy lifting regimens into his sixties, routinely performing bench presses and deadlifts comparable to loads lifted by individuals decades younger. Despite this high level of absolute strength, he noticed a lack of agility and stability in his own movement patterns. To counter age-related declines in neuromuscular coordination, he partnered with Brett Poniros and other performance coaches in Upstate New York to build a routine that prioritizes joint longevity and fall prevention.

According to Poniros, maintaining structural integrity in aging joints requires more than straight-line muscle power. “You want the knee to be going through a full range of motion,” Poniros explained in the Washington Post report. The training focus centers on developing speed and balance under varied loads to ensure the body can react swiftly to unexpected trips or slips, thereby mitigating the risk of secondary injuries such as hip or wrist fractures.

Seven Resistance Exercises for Joint Protection

The published routine bypasses traditional isolation machines in favor of functional, closed-chain movements designed to target the quadriceps, calves, and gluteal complexes while challenging dynamic balance. Luks performs the movements regularly in a gym setting, though the exercises require minimal equipment and scale easily for home use.

The first movement, the goblet squat, targets the quadriceps, which are critical for knee health. Holding a kettlebell, medicine ball, or household weight high against the chest keeps the torso upright and the core engaged throughout the descent. The jump squat introduces a plyometric element, training the lower extremities to generate and absorb force rapidly. For beginners, Poniros advised starting with minimal weight and a height clearance of just one or two inches off the floor.

To build unilateral stability and lower-body coordination, the program incorporates step-ups and rear-foot-elevated split squats. Single-leg split squats test balance and increase strength independently on each side of the body. Dynamic agility drills such as twisting jump-ups and quick-feet exercises on a small flat target train the nervous system to shift the center of gravity swiftly and rotate midair, minimizing vulnerability during sudden directional changes.

Implementation and Safety Recommendations

The Washington Post report noted that beginners should consult a physician prior to starting new fitness regimens and should begin with a single repetition of each movement. Experienced exercisers are advised to repeat each exercise until the target muscles experience fatigue rather than outright exhaustion. Intensity can be adjusted by altering load, speed, or repetition counts.

The workout series forms part of broader fitness coverage by The Washington Post exploring joint preservation, with subsequent reporting scheduled to examine ongoing scientific research into arthritis treatments.

Disclaimer: The information provided in this article is for educational and scientific communication purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider regarding any medical condition, diagnosis, or treatment plan.