6 Knee Strengthening Exercises You Can Do at Home
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The knee does not work alone. The muscles of the thigh, hip and calf hold it in place, soften impact and help it move smoothly. When these muscles are weak, more of the load falls on the joint itself. That is why strengthening is one of the most common recommendations for people with sore knees. The good news is that you do not need a gym. The six exercises below can be done at home with a chair and a little floor space.
Before you start
Warm up with a few minutes of walking around the home or marching on the spot. Move slowly and calmly, without jerky movements, and breathe normally. A light feeling of effort or mild discomfort is fine, but sharp pain is not. If an exercise hurts, make the movement smaller or skip it for now. If you have recently had knee surgery or an injury, ask your doctor or physiotherapist which exercises are right for you. More about the time after surgery is in our article on wearing a knee sleeve after surgery.
1. Thigh squeeze
Sit or lie with your leg straight. Tighten the muscle on the front of your thigh, as if you wanted to press the back of the knee into the floor. Hold for five seconds and relax. Repeat ten times with each leg. This simple exercise is a good start when the knee is very sore.
2. Straight leg raise
Lie on your back with one knee bent and the other leg straight. Tighten the thigh of the straight leg and slowly lift it to the height of the bent knee. Hold for two seconds and lower it slowly. Do eight to ten repetitions with each leg.
3. Sit to stand
Sit near the front of a stable chair with your feet hip-width apart. Lean forward slightly and stand up without using your hands, if you can. Then sit down again slowly and calmly. Start with five repetitions and add more over time. If it is too hard, use a higher chair or help yourself with your hands. Our article on knee pain when bending or squatting has more tips.
4. Bridge
Lie on your back with your knees bent and your feet flat on the floor. Tighten your buttock muscles and lift your hips until your body forms a straight line from the shoulders to the knees. Hold for three seconds and lower yourself slowly. Do eight to ten repetitions. The bridge strengthens the buttocks and the back of the thighs, which help keep the knee stable.
5. Side leg raise
Lie on your side with your legs straight and your head resting on your arm. Slowly lift the top leg about a hand's width, with the toes pointing forward. Hold briefly and lower it. Do eight to ten repetitions on each side. This exercise works the muscles on the side of the hip, which keep the knee from turning inward.
6. Step-ups
Stand in front of the lowest step and hold on to the railing. Step up with one foot, bring the other foot up next to it and then step down calmly. Start with the leg that feels stronger. Do eight to ten repetitions per leg. This exercise trains exactly the movement you need on stairs. More about it in our article on knee pain on stairs.
How often and how much
Most people do best with exercising every other day, so the muscles have time to recover. Two rounds of each exercise are enough at the beginning. When an exercise feels easy, add a few repetitions or hold the position a little longer. Progress usually takes time, so be patient and stay regular. Short sessions done often are better than one long, exhausting workout.
When to stop and ask for advice
- the pain gets much worse during the exercise or lasts for hours afterwards,
- the knee swells after exercising,
- the knee feels unstable or gives way,
- you are not sure that an exercise is right for your knee.
In these cases, take a break and talk to a doctor or physiotherapist. Many people like to wear a soft knee sleeve while exercising. It gives a pleasant feeling of support and keeps the knee warm, so the first repetitions can feel more comfortable. A sleeve does not replace strong muscles, but it can help you train with more confidence.
A sleeve you will actually wear
The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:
- soft, breathable bamboo, comfortable even in summer
- fits snugly but does not dig in behind the knee
- does not lock the knee, so you move naturally
- wear it under your clothes during the day and in bed at night
With 60 days to get your money back, you have nothing to lose.
Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.
