5 Knee Strengthening Exercises You Can Do at Home

5 Knee Strengthening Exercises You Can Do at Home

Posted by Apex Foot Health on 6th Jan 2023

Knee pain can occur for a number of reasons. Perhaps you went running without running shoes, and now your knees are so sore you can't put pressure on them. Maybe you have osteoarthritis in your knees and go through general discomfort each day.

There are many exercises and stretches you can do to save you the pain that comes from weak knees. Consistently building your endurance and strength eases displeasure and pain in your daily life. Keep reading to see which exercises you need to be doing every day to build knee strength.

How to Build Knee Strength

Building knee strength through various knee exercises is tolerable and safe for most people. Your doctor may even recommend some exercises to alleviate discomfort from arthritis of the knee. If you follow along with these strengthening exercises for your knees, you will be sure to be relieved.

With exercise comes stronger muscles that relieve some of the stress on the joints. These at-home knee exercises shouldn't cause any pain. Some mild discomfort may occur when stretching, but if at any point you feel pain, exit the position carefully.

1. Squatting

Squatting is the first exercise you can do to strengthen your knees. There are many types of squatting exercises, so find the right one that feels most comfortable to you.

To perform a simple squat, stand with your feet shoulder-width apart. Bend your legs to a 90-degree angle as if you are sitting in a chair. Then, stand back up.

Continue performing this motion as often as you'd like to get stronger knees.

Woman doing a squat

2. Clam Shells

To perform the clamshell position, start on the floor. Lie on one side, propping your head up with your elbow on the ground and your hand on your head. Your knees should be bent and stacked on top of each other.

Engage your abdominals. Without moving the leg on the ground, keep your feet together and raise your top knee in the air. Do not shift your weight or hips.

Repeat this step as many times as you feel like it and change sides.

3. Deep Lunges

If you need to use support for this exercise, you can use the back of a chair or your couch, for example. Otherwise, step forward using one leg. To do the position correctly, always keep your knee right above your ankle.

Your other leg should naturally bend, and your back heel will come up off the floor. To come back to your starting position, engage your core to step backward. Repeat this alternating legs.

Woman doing a deep lunge

4. Straight Leg Raises

For a very simple, less demanding exercise, straight leg raises are the way to go. To begin, lie on your back on the floor. Prop yourself up slightly using your elbows.

Bend your knees, placing your feet flat on the floor. Straighten one leg, raising that knee to the height of your other one. Repeat this action ten times on each side.

5. Stretching

Lastly, stretching is among the best knee exercises for pain management. There are many stretches you can do, so dropping into a yoga flow will provide a great workout and stretch all at once.

Toe touches standing and sitting down are great to build knee strength.

Man doing toe touches sitting down

Alleviate Discomfort

Knee pain is no fun for whatever reason you're experiencing it. It can make daily tasks that people not in pain wouldn't even think about super hard to perform.

After you build knee strength, it's important to alleviate as much pain as possible. Cushiony, supportive shoes are great for taking off some of the pressure put on your knees. Check them out here.