Strengthening Exercises for Bad Knee
                     STRENGTHEN
ING 
EXERCISES 
FOR BAD 
KNEE
Best Strengthening Exercises for Bad 
Knee
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2022
INTRODUCTIO
N
Your knee is one of the largest joints in your 
body and people use it for jumping, running, 
climbing, etc, which makes it prone to 
injuries. When you are dealing with knee 
pain it is most likely to stay in bed as you 
don't want to do anything that might trigger 
your pain or make it worse. However, knee 
pain exercise will help in improving the 
function of the knee, strengthening it, and 
decreasing pain. 
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Knee Pain and Exercise
If your knee pain reasons are injury, 
excess weight, arthritis, or any surgery, 
then strengthening or gentle stretching 
will help in relieving pain. It will also 
improve flexibility and range of motion. 
These knee pain relief exercises will 
strengthen the muscles around your 
knees. The stronger muscles will help in 
reducing pressure on your knees and help 
in moving your joints freely. However, it is 
best to talk to your doctor about which 
exercise will be the best for you.
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HERE ARE THE 
BEST EXERCISES 
TO STRENGTHEN 
THE KNEES AND 
WHAT YOU CAN 
AVOID.
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1. Calf Raises
This exercise will strengthen your 
calf muscles and back muscles of the 
lower leg.
• Stand tall with your hip-width 
apart and take the support of a 
chair or a wall. 
• Slowly lift your heels and stand on 
your toes. 
• Hold it there and slowly lower your 
feet. 
• Start with one or two sets at the 
beginning and then increase it.
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2. Leg Extension
If you are suffering from chronic knee pain, 
this seated exercise will help in 
strengthening your quadriceps. It also helps 
in warding off the extra pressure from the 
knees. 
• Sit straight on a chair keeping your feet 
firm on the floor. Contract your thigh 
muscles and extend your right leg as high 
as per your comfort. 
• Keep your butt planted firmly on the chair. 
• Hold it there and then slowly lower it and 
repeat it with left leg. 
• You can do two or three sets of at least 
eight to ten repetitions of each leg.
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3. Side Leg 
Raises Straight leg raises are an excellent physio 
exercise for the knees. It strengthens your 
hip flexors and quadriceps muscles.
• Lie down on your yoga mat to provide 
you with cushioning.
• Bend your one leg and keep your other 
leg straight. 
• Keeping your abdominal muscles 
engaged slowly lift your straight leg 
until it comes in a streamline of your 
bent knee. 
• Hold it there for five seconds and then 
slowly lower it. 
• Repeat it with the other leg. 
Do at least one to two sets of this exercise 
of ten repetitions each.
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2022
Straight leg raises are an excellent physio 
exercise for the knees. It strengthens your 4. Straight Leg 
hip flexors and quadriceps muscles. 
• Lie down on your yoga mat to provide Raises
you with cushioning.
• Bend your one leg and keep your other 
leg straight.
• Keeping your abdominal muscles 
engaged slowly lift your straight leg 
until it comes in a streamline of your 
bent knee.
• Hold it there for five seconds and then 
slowly lower it.
• Repeat it with the other leg. Do at least 
one to two sets of this exercise of ten 
repetitions each.
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5. Hamstring Curl
• Stand tall with your feet hip-width 
apart. It is necessary to take support of 
a wall or chair.
• Lift your one foot and bend your knees 
behind your body, lifting your heels off 
the floor keeping your thigh aligned and 
butt pointed forward.
• Hold your leg for five seconds and 
gently lower it.
• Practice two sets of 10 repetitions from 
each leg.
• Standing hamstring curls stretch and 
strengthen your glutes and hamstrings.
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6. Wall Squat
• Stand, keeping your back, hips, 
shoulder, and head against a wall.
• Now bring your both feet away 
from the wall, making sure that 
your back and shoulder are still 
intact with the wall.
• Now slowly lower your body 
against the wall until your body 
comes a little above a normal 
sitting posture.
• Pause for five seconds and then 
rise up
It strengthens your gluteal and 
quadriceps.
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7. Stretching Exercises
Stretching exercises are 
highly effective in improving 
the range of motion and 
flexibility of your knee. It is 
important to practice these 
stretches before and after 
completing your exercise. 
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8. Quadriceps 
Stretch
• Stand tall against a wall or chair, 
keeping your feet hip-width apart.
• Bend your one knee behind your 
leg and raise it towards your butt.
• Grab your ankle and pull it towards 
your hips as per your comfort.
• Hold it for 30 to 60 seconds and 
then repeat it with another leg.
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9. Heel and Calf 
Stretch
• Stand in front of a wall and 
place your hand on it.
• Now bring one leg in front of 
another. Your toes should be 
pointed forward and your heels 
flat on the floor. Keep a slight 
bend in your front knee.
• Lean forward and you will feel a 
stretch in your back leg. Pause 
for 30 seconds and then repeat.
• Switch and repeat it with 
another leg.
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Worst Exercise for 
Aching Knees
One should avoid the below-
mentioned exercises if they have 
chronic knee pain.
• Deep squats
• Lunges
• Full arc 
• knee extension
• Hurdler's stretches
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Tips one should follow during 
Workouts
• Warm-up before exercise: It loosens your tight muscles and 
improves blood circulation.
• Wear correct shoes: Wearing good shoes will support your 
workout and lessen the burden on your knee. Change your 
workout shoes after six months or one year.
• Cross-train: Make sure to change your exercise routine 
regularly to work on varied muscles. It will prevent injuries.
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CONCLUSION
Knee pain has become a common 
ailment. If your joint pain is due to a 
medical condition, it is better to 
consult with your doctor before 
starting any routine. Performing the 
above-mentioned exercise will help in 
strengthening your knee muscles and 
alleviate knee pain.
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2022
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SOURCE: 
Strengthening Exercises for Bad Knee
Yuvaap © 
2022