Knee Strengthening Exercises

Goal

Strengthen quads and glutes so your knee feels more supported during stairs, walking, and daily movement.

When it helps

• Knee discomfort with stairs or getting up from a chair
• Feeling weak or “wobbly” around the knee
• Building a base for running/walking progression

When to skip / be careful

• Swelling, heat, redness, or a new injury
• Sharp pain that increases rep to rep
• Knee giving way or locking

Warm-up (1 minute)

March in place or do gentle knee bends holding onto a counter.

Routine

1) Sit-to-stand (chair)

1. Sit on a chair with feet hip-width apart.
2. Lean slightly forward (“nose over toes”), press through your whole foot, and stand up.
3. Sit down slowly with control.

• 8–12 reps
• Use hands on the chair or thighs if needed

2) Mini-squat hold (isometric)

1. Stand holding a counter or wall for balance.
2. Bend knees a little (small range), keep chest tall.
3. Hold while breathing slowly.

• 10–20 seconds
• 2–3 rounds

3) Step-ups (low step)

1. Use a low step.
2. Step up slowly, stand tall, then step down with control.

• 6–10 reps each side

Cues

• Knee tracks over the middle toes (not collapsing inward)
• Keep the movement smooth and quiet
• Stop 1–2 reps before “form breaks”

Common mistakes

• Dropping quickly into the chair
• Letting the knee cave inward
• Using a step that’s too high too soon

Dosage

• 2–4 days/week
• Start with 1 round of the routine, then build to 2–3 rounds

Make it easier / harder

Easier

• Higher chair or add a cushion
• Smaller squat range
• Lower step height

Harder

• Slower lowering phase (3 seconds down)
• Add a light backpack for sit-to-stand
• Increase step height slightly (only if pain stays mild)