How to Strengthen Knee Joints: Stabilize and Strengthen Your Knee Muscles

Co-authored by Jonathan Frank, MD and Amber Crain

Last Updated: December 8, 2021 References

If you're dealing with knee pain or joint weakness, dedicated knee stretches and exercises are your best bet for strengthening the joint and reducing pain and stiffness. In this article, we'll walk you through a variety of knee stretches and exercises you can try at home to help you build muscle around the joint and improve your range of motion in both knees.^{[1]
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Expert Source

Jonathan Frank, MD
Sports Orthopedic Surgeon & Joint Preservation Specialist
Expert Interview. 31 July 2020.} It's safe to do these gentle stretches and exercises every day. Let's get started!

Method 1

Method 1 of 11:
Warm-Up

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Do any low impact activity for 5-10 minutes to warm up your knees. Before you start stretching and doing knee exercises, it’s important to get that blood flowing and loosen up your knee joints. You can do any simple low impact activity, like walking or riding a stationary bicycle, to warm up.^{[2]
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- Don't skip this part! Since cold knee joints don't move smoothly, you may end up hurting yourself if you don't warm up properly.

Method 2

Method 2 of 11:
Sitting Hamstring Stretch

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Sit on the floor with both legs extended straight in front of you. Place your feet side by side and keep both legs close together. Place your palms flat on the floor by your sides. Sit up tall and keep your back straight. Slowly slide your hands toward your ankles until you feel the stretch. You should feel it in the back of both thighs and behind both knees. Hold the stretch for 30 seconds.^{[3]
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- Keep your feet neutral and relaxed during this stretch. Avoid locking your knees.
- You can do these stretches every day if you’d like. Aim for at least 2 stretching sessions a week.^{[4]
  X
  Expert Source
  
  Jonathan Frank, MD
  Sports Orthopedic Surgeon & Joint Preservation Specialist
  Expert Interview. 31 July 2020.}

Method 3

Method 3 of 11:
Supine Hamstring Stretch

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Lie flat on your back with your legs straight and arms by your side. Gently lift your right leg and grasp behind your thigh with both hands. Extend your leg straight up without locking your knee and lift your right foot toward the ceiling, keeping your foot flexed. You should feel the stretch along the back of your right thigh. Hold the stretch for 30 seconds. Repeat the stretch with your left leg.^{[5]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
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- Remember to relax your shoulders and keep your back flat on the floor.
- For a deeper stretch: try pulling your leg closer to your chest.

Method 4

Method 4 of 11:
Standing Quadriceps Stretch

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Stand up straight with your feet shoulder-width apart. Bend your right knee and bring your right heel up toward your right buttock. Reach behind you (without twisting your torso) and grab your right foot. Hold for 30 seconds and lower your foot back to the ground. Repeat the stretch with your left leg.^{[6]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- Remember to keep your bent knee aligned with your hip; avoid pointing your knee out to the side.
- For a deeper stretch: lie on your stomach, bend your right knee and grab your right foot behind you with your right hand. Lift your knee off the floor slightly to increase the stretch. Hold the stretch for 30 seconds. Repeat the stretch with your left leg.

Method 5

Method 5 of 11:
Supine Knee Bends

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Lie down flat on your back with your legs extended straight. Slowly bend your right knee and slide the bottom of your right foot along the floor as close to your right buttock as possible. Hold the position for 2 seconds and slowly straighten your leg back out. That’s 1 rep.^{[7]
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- Aim to do 1-3 sets of 5 reps every day.
- Don't forget to repeat the exercise with your left knee.
- As you get stronger, you can add 1-2 reps every few days.

Method 6

Method 6 of 11:
Supine Leg Lifts

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Lie down on your back with your right leg bent at the knee. Keep your right foot flat on the floor and left leg out straight. Then, tighten the thigh muscles in your left leg and slowly lift it about 12 in (30 cm) off the floor. Hold the position for 3-5 seconds before slowly lowering your left leg back down to the floor. That’s 1 rep.^{[8]
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- Aim for 3 sets of 10-15 reps per leg.
- Remember to relax your upper body and tighten your abs to keep your lower back flat against the floor.

Method 7

Method 7 of 11:
Side Leg Raises

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Lie down on your right side with both legs out straight. Bend your right arm upward at the elbow and rest your head on your right hand. Slowly lift your left leg up toward the ceiling, keeping both legs straight. Pause for 1 second, then slowly lower your left leg back to the starting position. That’s 1 rep.^{[9]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- Aim for 2-3 sets of 10-15 reps for each leg.
- Remember to keep your hips and back straight like you’re lying with your back against a wall. Contract your abs to stabilize your body to prevent your body from rocking.

Method 8

Method 8 of 11:
Seated Knee Bend

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Sit up straight in a straight back chair with your feet flat on the floor. Your thighs and calves should be at a 90-degree angle (roughly). Raise your right leg and straighten it out as much as possible. Ideally, your leg will be horizontal (parallel to the floor). Keep your right foot pointed slightly outward. Hold the position for 5 seconds, then lower your right leg back to the starting position. That's 1 rep.^{[10]
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- Aim for 2-3 sets of 10 reps (per leg).
- Don't forget to repeat the exercise with your left leg.
- For more of a challenge, strap on a 1–2 lb (450–910 g) ankle weight.

Method 9

Method 9 of 11:
Step Ups

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You’ll need a sturdy 6 in (15 cm) platform for this gentle exercise. Stand directly in front of the platform with your feet shoulder-width apart. Then, step your right foot up onto the platform. Lift your left foot off the floor and let it hang loosely off the back of the platform. Hold the position for 3-5 seconds. You'll feel the burn in the front and back of your thigh, your hip, and butt. Lower your left foot down to the floor and bring your right foot down beside it. Switch sides and repeat.^{[11]
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- Aim for 1-3 sets of 10 step-ups on each leg.
- Make sure your entire stepping foot is flat on the platform and avoid locking your knees.

Method 10

Method 10 of 11:
Standing Hamstring Curls

1
Hold on to the back of a chair to help you keep your balance for this one. Stand with your feet hip-width distance apart. Plant your right foot and shift your weight to your right leg. Lift your left foot and bring the heel up close to your butt. Hold the position for 3-5 seconds before slowly lowering the leg. That’s 1 rep.^{[12]
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- Aim for 2-3 sets of 10-15 reps per leg.

Method 11

Method 11 of 11:
Wall Squats

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Stand with your back flat against a stable wall. Then, step forward about 2 ft (61 cm) from the wall, keeping your feet hip-width distance apart. Slowly bend your knees, touch your back to the wall, and slide down until you’re almost in a sitting position. Hold the position for 5-10 seconds before slowly raising yourself back up to a standing position.^{[13]
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- Aim for 2-3 sets of 8-10 reps. As you get stronger, you can add more reps and/or extend your hold time.
- When you’re in the seated position, keep your abs engaged and your knees at a 90-degree angle. Don’t let your knees go beyond your toes.