Exercise Knee Physical Therapy

Whenever there is weakness in the leg muscles, it means the knee joint is less well supported, resulting in more weight going through the bones and making knee problems much more likely. Knee strengthening exercises help to combat that

All the exercises here are easy to perform, quick, effective and suitable for most people, whether you are looking for knee strengthening exercises for runners, after an injury, with arthritis or almost any knee problem.

There are so many different knee strengthening exercises out there, it can be hard to know where to start. You will find a whole range of exercises here that will work all of the different muscle groups. Pick and choose three or four exercises that feel right for you - they should be challenging but not painful.

Visuals Of Exercises To Help Relieve Knee Pain

If you are looking for knee strengthening exercises after an injury or surgery, or you've never done exercises before, these are a good place to start. Once you feel confident with these, move on to the Intermediate and Advanced knee strengthening exercise sections. 

The first of our knee strengthening exercises helps maintain and strengthen the quads muscles without moving the knee and helps enable full straightening of the knee. 

This knee strengthening exercise works to strengthen the quads without needing to bend the knee. NB Do not do this if you have a history of back problems.

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Buttock kicks are another great exercise to strengthen the hamstrings without any weight going through the knee joint. It also helps increase knee mobility (flexion) and aids circulation.

The Clam is one of my absolute favourite knee strengthening exercises. It helps to strengthen the glutes to support the knee and prevent excessive weight going through the inner side of the knee – a must for anyone with knee pain!

The Bridge is one of those excellent knee strengthening exercises that works both the hamstrings, quads and buttock muscles. 3 for the price of 1!

Exercises For Knee Pain

Hamstring Clenches help to strengthen the hamstrings muscles without having to move the knee - again making them perfect after a knee injury or surgery.

Long arcs helps to strengthen the quads, increase knee mobility and is great to do anytime sitting for prolonged periods, 30mins+, to stop the knee from getting stiff.

Knee Marching is one of those knee strengthening exercises that works the quads without having to put any weight through the knee joint, making it perfect in the early stages of recovery from a knee injury or surgery.

Knee Conditioning Program

Heel Raises help to strengthen the calf muscles found on the back of the lower leg and particularly helps with walking and running. The calves move and control the foot and ankle, help support the knee and aid balance when standing on tip toes so should always been included with knee strengthening exercises. 

Sit To Stand is another one of my favourite knee strengthening exercises! Whilst it might sound simple, this exercise helps to improve knee mobility, strengthens the quads, hamstring and glutes all at the same time, and improves general fitness and knee function.

I love knee strengthening exercises that work two or three muscle groups at the same time - it's like buy one get one (or two) free! 

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Balance and stability are often affect by knee pain so it is really important to work on regaining both to ensure good control at the knee and help preventing further knee injuries.

A quick way to tell whether you should be doing balance exercises as part of your knee strengthening exercises program is to try standing on one leg with your eyes closed. If you can’t do it for one minute, you should do some balance exercises. 

As your muscles get stronger, you will be able to increase the number of repetitions of each of these knee strengthening exercises.

Knee Strengthening Exercises After Surgery

You will probably need to do knee strengthening exercises at least four times a week for about a month before you notice much change in your knee pain at which point you may also want to add in some knee stretches - it's important to have enough strength before you start stretching else you can make things worse.

To find out how to exercise safely and effectively, visit the sections on How to Exercise Right and Getting the Best Results from your knee strengthening exercises. 

Here we have looked at a range of knee strengthening exercises that work all of the different muscle groups working around the knee. If you would prefer to focus on one muscle group at a time, choose from these knee strengthening exercise programs.

Knee Strengthening Exercises

And don't forget, muscles need good length as well as strength. People get most benefit from knee strengthening exercises when they are done along knee stretches.

Safety Advice: Remember, you should always check with your doctor before starting a new exercise program, particularly if you have injured your knee, to ensure these knee strengthening exercises are safe to do.

We are really excited to announce the launch of our latest book, Beat Knee Pain: Take Back Control. Everything you need to know to help you work out what is wrong with your knee and how to get back to doing what you love, including even more great knee strengthening exercises.

Why Do My Knees Crack And Pop?

1. Deconditioned Knee: The Effectiveness of a Rehabilitation Program that Restores Normal Knee Motion to Improve Symptoms and Function: K. Shelbourne, A. Biggs & T. Gray. North American Journal of Sports Physical Therapy, May 2007

2. The effect of gluteus medius strengthening on the knee joint function score and pain in meniscal surgery patients: Eun-Kyung Kim, PT, PhD . Journal of Physical Therapy Science, October 2016

Your site and exercises have been a lifesaver! The explanations are so clear.  Thanks for your help and excellent work.  Claire, US

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This is the best site dealing with knee problems that I have come across. I will be putting the stretches and exercises into practise. Thank you!

Brilliant website - highly recommended! And as nurse (25yrs exp) its written expertly and is very explanatory and easy to understand. Thank you! Jo, UK 

The material on this website is intended for educational information purposes only.  It should not substitute or delay medical advice, diagnosis or treatment.These knee exercises are a great starting point if you have difficulty squatting, climbing stairs, or balancing on 1 foot. Practice this routine 1-2 times per day to help rebuild the basic strength in your knee. (Please check with your health care provider before beginning any exercise program.)

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Looking for a more challenging routine? See the article on knee strengthening exercises .  The intermediate exercises on that page include illustrations and videos.

Place a pillow lengthwise under your knee. Pull your toes back and push your leg down to squash the pillow. Hold for 10 seconds and repeat up to 20 times. You should feel your thigh and gluteus muscles during this exercise. Begin with moderate effort and then increase your effort gradually. This exercise can be done lying flat as shown, sitting in a recliner, or leaning against a wall.

Lie on your back with knees bent and toes up. Dig your heels into the ground and pull back without sliding your heels. Hold for 10 seconds and repeat up to 20 times. You should feel the back of your thigh, the hamstrings, during this exercise. As with quad sets, start with a moderate effort and increase your effort gradually.

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Tighten your thigh and pull your toes back just as you do for the quad set, then maintain the muscle tightness as you slowly raise your leg 18 inches. Lower slowly, relax your muscles briefly, then tighten your thigh, pull your toes back and repeat 20 times.

Note: These first 3 knee exercises are the least stressful on the knee joint as they require little to no movement of the knee itself.

Knees bent and feet flat on the floor as above with your heels spaced comfortably from your bottom. Fold a bed pillow in half, and place it between your knees. Squeeze the pillow and hold on to it tightly. Raise your bottom upward slowly lifting one vertebra at a time from your exercise mat. Continue lifting your bottom upward until there is a straight line from your shoulders to your knees. Hold this position 5-10 seconds. Repeat 6-8 times. Think of reaching your knees forward over your ankles.

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Note: If this exercise is uncomfortable, just squeeze the pillow and hold it 10 seconds. This is called an adductor set, as it works the inner thigh muscles. Once you can do this (and knee exercises #1 and 2) 20 times with a strong effort, try bridging again.

Sit upright in a chair, straighten your leg, tighten your thigh and pull your toes back. Hold for 10 seconds and repeat up to 20 times. The more you tighten your muscles, the better results you’ll get from this exercise. You may feel a stretch behind your knee during the exercise. For a greater challenge, straighten both legs at the same time, or do this exercise with an adjustable ankle weight up to 5 pounds.

If you feel a strong stretch behind your knee during the exercise, pump your ankle (point your toes and flex your foot back) several times instead of just holding your toes back--this will help improve your

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