nee pain can be debilitating. It may inhibit your ability to walk, exercise, or even perform daily activities. But you can reduce knee pain and improve mobility with targeted strengthening exercises done right at home.
We examined the top knee strengthening exercises recommended by physiotherapists and fitness experts. Then we compiled the 10 best simple, equipment-free exercises to do at home. Read on to learn moves that will stabilize your knees, support the surrounding muscles, and get you moving comfortably again.
Straight Leg Raises
This exercise targets the quadriceps muscles of the thighs. Strong quads help stabilize the knee joint during movement.
- Lie on your back with one leg bent. The other leg extends straight.
- Raise the straight leg about 12 inches, keeping it straight.
- Squeeze the quad muscles and point the toes.
- Hold for 5 seconds then lower slowly.
- Repeat 10 times per leg.
Glute Bridges
Glute bridges strengthen the glutes and hamstrings, providing stability around the knee joint.
- Lie on your back with your knees and feet flat on the floor, and your arms at your sides.
- Raise your hips until your body is in a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement, then slowly lower yourself down.
- Repeat for 10 reps.
Marching Glute Bridges
This challenging variation adds balance and stability work.
- Start in the glute bridge position, then lift one foot a few inches off the floor.
- Keeping hips lifted, alternate lifting each foot for a “marching” motion.
- Do 5 reps per side, keeping hips still.
Wall Sits
Wall sits build endurance and strength in the glutes, quads, and calves.
- Stand with back against a wall, feet shoulder-width apart.
- Slide down until knees are bent at 90 degrees.
- Hold for 10 seconds, 3 reps.
Seated Leg Extensions
This simple move targets the quadriceps.
- Sit upright with one leg extended.
- Lift the leg with the knee straight until it’s parallel to the floor.
- Lower back down with control.
- Do 10 reps per leg.
Standing Hamstring Curls
Hit the hamstrings with this standing move.
- Stand tall, holding on for support.
- Bend one knee, lifting foot toward glutes.
- Keep thigh stationary and curl heel to 90 degrees.
- Slowly lower. Do 10 reps per leg.
Step-Ups
Step-ups engage glutes, quads, and hamstrings.
- Step up onto a 6-inch platform, leading with one foot.
- Allow trailing feet to hang off the platform behind you.
- Slowly return to start, alternating feet.
- Repeat for 10 reps per side.
Single-Leg Dips
Dips build strength in the hips and thighs.
- Stand between two chairs and lift one foot off the floor.
- Keeping weight in supporting leg, lower down a few inches.
- Use chairs for support if needed.
- Do 10 controlled reps per leg.
Calf Raises
Simple calf raises target the gastrocnemius and soleus muscles.
- Stand with feet under hips.
- Stand on the balls of your feet with your heels raised.
- Slowly lower back down.
- Repeat for 10 reps.
Prone Leg Lifts
Finish off with this hamstring exercise.
- Lie on your stomach with your legs straight and elbows close to your sides.
- Keeping your knees straight, lift one leg up behind you.
- Focus on using the hamstrings. Lift as high as comfortable.
- Lower smoothly. Do 10 reps per leg.
Stay consistent with these simple at-home knee strengthening exercises to build up the muscles surrounding your knee joint. As the support muscles become stronger, you should feel less knee pain and move with greater ease.